How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
High Knees
Simple pulse-raiser and finisher.
Full body · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
High Knees
NASM
How to handle weight
Intervals should leave you able to hit the same split on the last round. If round one is a sprint you cannot repeat, you started too hot. Bike / rower: watch watts or pace, not pride.
Usual programming
20–40s in a warm-up or finisher.
Caution
Skill before chaos. Land quietly on jumps. On the bag, hands up before power. Burpees: step back if the low back complains. Stop a round if you go dizzy — sit, do not keep swinging.
Setup
Run in place, knees up, arms pumping, land quiet.
Cues
- Upright torso
- Don’t lean back
- Rhythm
Common mistakes
- Shuffling
- Holding the breath
- Slapping the floor
Home swap
March in place
