Intermediate
Tier A in AerobicsCardio Back Kick
Squat to Side Kick
2sets
45stime
15srest
~9.8kcal/min
How to do it
Muscles worked
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 inGlutes
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
- Keep the chest up in the squat and the guard at your chin.
- Lean the upper body away from the kick to stay balanced.
Common mistakes
- Letting the knees cave in as you squat.
Breathing
Inhale as you squat, exhale as you kick.