Enhancing Skills

Quick feet Swing

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell quick feet swing is a cardio and strength exercise that involves rapid foot movement and a dynamic swinging motion of the dumbbells.

Stretch to do prior to exercise:

  • Calf stretch
  • Quad stretch
  • Hip flexor stretch

Warmup to do prior to exercise:

  • Jog in place
  • High knees
  • Butt kicks

How to select the proper weight: Choose a weight that you can comfortably swing while maintaining proper form. A good starting weight for beginners is 5-10 lbs.

Proper form:

  1. Hold a dumbbell in each hand at arm’s length in front of your thighs, with your palms facing your body.
  2. Stand with your feet shoulder-width apart.
  3. Begin by swinging the dumbbells down and between your legs, bending your knees and shifting your weight onto your toes.
  4. As you swing the dumbbells back up, straighten your knees and hips, and shift your weight back onto your heels.
  5. As the dumbbells reach chest height, rotate your palms to face forward and press the dumbbells overhead.
  6. Lower the dumbbells back down to the starting position and repeat.

How to reduce difficulty: To reduce the difficulty of this exercise, use lighter weights or slow down the pace of the movement.

How to increase difficulty: To increase the difficulty of this exercise, use heavier weights or increase the pace of the movement.

Number of reps:

  • Beginner: 10-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 5-10 minutes

Body Group:

Cardio

Muscle Group(s):

Abdominals, Gluteus, Hamstring, Quadriceps, Shoulders

Muscles used:

Primary:

Deltoids, Quadriceps, Rectus Abdominis

Secondary:

Hamstrings, Calves

Tertiary:

N/A

Difficulty:

Advanced

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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