The touch and hop is a body weight cardio exercise that targets the leg muscles.It's good for weight loss, balance, and agility.This exercise can help strengthen your body.It can be done as long as you have comfortable clothing and supportive shoes.
Step 1: Put your weight on your right leg.
Stand straight with your feet shoulder-width apart.Put your weight on your right leg.The left leg should be loose and ready to be lifted off the floor.Keep your spine in a neutral position during the exercise.
Step 2: Lift your left leg as you bend forward.
If you want your back to be straight, you have to bend at the hips.You don't want your back to round and your chest to sink.As you lift your left leg behind you, balance on your right leg.Straight behind you, extend it.Your back and leg should be parallel to the floor.
Step 3: You can touch the floor.
You can touch the floor with your left hand.Keeping your core tight will help keep your balance.Make sure your leg is extended behind you.Don't let your back get out of hand.You may not be able to lift your leg high if you are a beginner.Don't let that stop you from lifting your leg higher as you get better.
Step 4: Bring your left knee up.
From your one-legged position, exhale as you push through the heel to jump up.Bring your left knee up as you do this.At almost the same time, the motion should be fluid.Try to raise your knee as high as possible.You will be able to raise your knee higher as you work on this exercise.
Step 5: You should land on your right foot.
After jumping up, land on your right foot with your knee bent.Bring your left knee down so that your feet are on the ground.This should be where you start.
Step 6: Do it with the other leg.
The other leg is needed to complete the exercise.You will raise your right leg if you put your weight on your left leg.Your right knee will be lifted when you jump.
Step 7: The best way to group your sets is determined.
There are two ways to do this.You can do sets where you alternate between the left and right legs, and then you can complete the set with the right leg.
Step 8: Do single leg lifts.
It is possible to improve your balance and flexibility by practicing single leg deadlifts.Start on one leg.Lift the other leg behind you by bending forward at the hip.Keeping both legs straight, lower your abdomen as you lift your leg.When your body is parallel to the floor, stop.As you raise your torso, lower your leg back to the floor.Do it with the other leg.
Step 9: You should practice with high knees.
The last half of the exercise is done with high knees.The jump and lift of your knee is the same as a high knee.Stand with your feet shoulder-width apart to perform a high knee.Your thigh is parallel to the floor if you lift your right knee until it is at waist level.If you want to repeat, lower your foot to the floor.The thigh is parallel to the floor if you lift your knee high.Continue practicing and working on your flexibility if you aren't there yet.As you alternate lifting each leg, jump to increase intensity.