Instructions
Standing
Run as fast as you can on the spot, taking tiny, quick steps. At the same time, alternate speed punches (i.e., left then right), out in front of your body, as quickly as you can.
Seated
Start by sitting with feet together and safely planted on the ground. Back is straight and knees directly above your ankles. Alternate speed punches (i.e. left then right), out in front of your body, as quickly as you can. To increase intensity, move feet up and down as fast as you can, tapping floor lightly.