Leg muscles can become fat burning machines… so let’s hop to it and build those leg muscles!
*Remember to bend your knees and land gently so that you don’t hurt your knees. This is a lot of hopping and last time I checked, you weren’t a bunny or a kangaroo! 1 minute of each:
Front Back Hop- Begin in a standing position with feet shoulder width apart, and hands at your sides. Hop both feet forward and raise your arms out in front of you. Hop both feet back and lower your arms to your sides. Hop both feet back, and raise your arms, then hop both feet back to the front. Repeat
Triangle Hops- Begin in a standing position, arms bent at the elbow and hands in fists in front of your face (this will help you use your abs). Hop both feet forward, hop both feet to the right, hop both feet to the left, and hop both feet back to starting position. Repeat for 30 seconds and then switch sides: front, left, right, back for 30 seconds.
Burpee Hops- Begin in a standing position. Lower your arms down to the floor and hop your feet out into a plank position (or the position for pushups). Hop your feet back to your hands and return to standing. Repeat
Hop up- Find a step or other object that will hold your weight that you can hop onto (large book, fitness step, bottom step of your stairs, or just a piece of paper if you can’t find anything else). Stand with the object in front of you. Hop up onto the object and raise both arms over your head. Hop back down, and repeat.
Hop Around- Using a fitness step, object, or piece of paper, stand with the object in front of you, and your hands on your hips or at your side. Hop one hop to the right, hop two hops to the front, hop one hop to the left (the object will be behind your feet), hop again to the left, hop two hops to the back, and one hop to the right (the object is back in front of you). You should have hopped all around the object in a square shape. Repeat.
Abs Hop- Begin by sitting on the floor, legs bent in front of you and feet flat on the floor. Place your hands a comfortable distance behind you and lean back to support your weight on your hands. Using your abdominal muscles, “hop” both feet off the floor about six inches and then lower them back down to the top of the floor. Continue to hop your feet off the floor for the full minute. If your stomach muscles aren’t ready for this one, modify by doing one foot at a time.
Hop Knee Raise- Begin by standing with your feet shoulder width apart and your hands on your hips. Hop both feet forward, raise your right knee so your thigh is parallel to the floor, place your right foot back on the floor and hop back to your starting position. Now repeat on the left side: Hop both feet forward, raise your left knee, put your left foot down, and hop back to your starting position. Repeat, alternating legs.
Hop On- Using a fitness step or that same helpful book or piece of paper. Stand with the object on the floor between your feet. Hop both feet onto the object, so that you’re standing with both feet together. Hop both feet back to either side of the object. As you hop your feet in, focus on holding your abs tight and using your inner thigh muscles to bring your legs together. Repeat.
Pushup Hops- Begin in a high plank position with your body in a straight plank between your hands and your toes. Hands should be slightly wider than shoulder width apart, feet together. Bend your arms to lower your body toward the floor then raise yourself back up. Now hop your feet out to match the width of your hands and then hop them back in. Repeat your pushup and repeat hopping your feet out and back in. You can modify this by using your knees for your pushup and then lifting yourself onto your toes just for the feet hop part of the exercise.
Calf Hops- Begin in a standing position with your feet shoulders width apart and your arms at your sides. Lift up onto the balls of your feet. Staying on the balls of your feet, hop five small hops with both feet. Lower your heels back down then lift back up and repeat with five more small hops. You can modify this exercise by holding onto a chair.
Are you all hopped out yet? If you would like a more comprehensive fitness program I would love to share the resources that I have available. I look forward to talking with you!
By Nikai Sullivan