Raise your body up on your forearm and bottom foot. Perform the exercise without shoes to activate more muscles in your feet as well. Standing on one foot, hop up and down 15 times then switch legs. Rest for a few seconds and then repeat the sequence on the other leg. Complete 10 smooth, rhythmic reps on that leg. Use the calf muscles of that leg to lift the heel up as high as possible, and rock forward onto the toes. Adopt a running-specific posture with the hip and knee of the supporting leg flexed slightly. Use a wall or banister for balance if needed. Want more of a challenge? Add weight with dumbbells or kettlebells. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. MORE: Best Workout Mirrors for Virtual Training 7. Keep your back straight and supporting knee pointed same direction as your foot. Squat down as far as possible while keeping the opposite leg elevated off the floor. Stand on one leg with your arms extended out in front for balance and with the opposite leg extended straight leg forward as high as possible. Switch sides and repeat 10 times on each side. In a controlled motion, lower your arm and leg.
Squeeze your glutes and keep your core tight. Your arm should extend parallel to the ground while your leg creates a 90-degree angle. Starting on your hands and knees, simultaneously raise your opposite arm and leg. With your feet shoulder-width apart, squat down and explode forward using your arms to also propel yourself further. On the way up, explode from your heels up into the air and land softly back into your squat. Keep looking straight ahead at that spot on the wall. Keep your back straight, with your neutral spine, and your chest and shoulders up. With your feet shoulder-width apart, squat down pushing your knees out and your butt back into an invisible chair.
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