For a great lower-body workout, push through the front kick exercise.
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Chris Freytag: Let's move onto the kicks. A Front Kick, a basic kick. Hands are in ready position, you're going to lift your knee, extend through that heel, push. Bring that leg back and down. Other side, up, push through your heel as if you're moving something with your foot and back down. Taking it up to tempo you push. Now notice how she keeps her spine long, lifted from the bellybutton to the crown of the head, slightly coming back with each kick pushing forward. Doesn't matter how high you kick, it's how intense.