FastFit BETA
IntermediateAerobic Dance
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High-Knee Jog with Palm Tap

Full Body Tier S in Aerobics Bodyweight Compound Dynamic
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2sets
45stime
15srest
~10.4kcal/min

How to do it

Muscles worked

Secondary
AbsQuadricepsCalves

Secondary muscles help but are not the main target

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFull Body

Whole body moving with the music, breathing up — and having fun.

Key cue (the coach says it during the set)“Big moves, stay on the beat, smile.”

Tempo · On the beat

Feel it somewhere else? Fix it like this

  • Feel it in KneesKnee twinges on turns. Keep the knees soft and turn on the balls of the feet.
  • Barely felt itNot sweating yet? Make every move bigger and add arms.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Lower the palms if you cannot reach them yet, and raise them as you get fitter.
  • Stay on the balls of the feet and keep the chest lifted.

Common mistakes

  • Leaning back to get the knees higher.
  • Reaching the hands down to the knees.

Breathing

Breathe quickly and rhythmically; exhale every other step.

Equipment needed

Bodyweight
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