Things You'll Need:
- Exercise mat
- Pullup bar
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Step 1
Begin with a stretch of the hip flexors. Lay flat on your back. Place your hands about three inches behind your one knee and pull it to your chest. At the same time point the opposite leg straight out. Hold this position for 15 seconds and then switch legs. Repeat each set three times. Another stretch is to stand up and cross your right leg over your left. Put your right hand over your right hip and lean your body from your waist up towards the right. Hold this position for 20 seconds and then switch legs (left over right).
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Step 2
Lay on the mat with arms and legs stretched out in opposite directions. Simultaneously raise your legs (without bending your knees) and touch your toes, forming almost a "V" with your body. Return to the laying position within two seconds.
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Step 3
Stand up. Make two fists at waist level. Quickly raise your right knee high to your chest; at the same time, raise your left fist as if you were throwing an upper cut directly in front of your left shoulder. Lower your leg arm to the original position and perform the movement with your left knee and right arm. It should take approximately one second between knee lifts. You should feel like you are marching in place with extreme power. Do this 10 times for each leg.
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Step 4
Grab hold of a pull-up bar with your hands gripping at shoulder width apart. Let your legs dangle. While keeping your back and legs straight, raise your legs until they are parallel to the ground and then lower them. Do 10 repetitions lasting one second each. If your back begins to bend as you raise your legs, do not raise them any further. This will prevent damage to your back.
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Step 5
Hang on the pull up bar again with hands shoulder width apart, letting your legs dangle. This time pull your knees to your chest and return them to the dangling position within one second. Again, stop at the point where your back begins to bend.
