Strengthen Cardio with Cross Country Run

Cross Country Run

Rep Range

Time Based

Hints

Initiate the movement by positioning your feet roughly hip-width apart, with one foot in front of the other and knees slightly bent. This starting stance is integral for balance and momentum. As you begin your hopping motion, make a conscious effort to alternate foot placement — when your right foot is in front, your left should be behind, and vice versa. The height of your hop can be modified based on your comfort and skill level. Additionally, the arm movement is crucial for balance and coordination. Elevate one arm as its corresponding leg hops forward, keeping the opposite arm down. This arm-leg synchronization aids in maintaining a rhythmic flow and gives the exercise a cross-country skiing feel. Remember to maintain a steady and controlled pace throughout to maximize the effectiveness of the exercise.

Common Mistakes

One frequent error is not fully engaging the arm movement or failing to coordinate arms with the corresponding legs, which can throw off balance and disrupt the rhythm. Another mistake to watch out for is over-hopping or using excessive force, which could lead to strain or loss of stability.

Breathing

Incorporate deep, rhythmic breathing to complement your movement. Typically, inhale as one foot and arm pair moves forward, and exhale as you switch to the other side. This consistent breathing helps in oxygenating your muscles and allows you to maintain a rhythmic pattern throughout the exercise. Adjust as needed based on your individual rhythm and intensity.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae

Tertiary Focus Area

Chest