Fans of the Insanity Workout with Shaun T will be familiar with floor switch kicks. This exercise is amazing for working your triceps, back, and your abdominals, as well as a cardio blast because it is quite demanding!
Don't worry if you cannot do this exercise very quickly at first. You can build up your strength to a fast kicking movement. It is better to do the exercise slowly and with control than to risk form!!!
1-Sit on the ground, your knees bent in front of you, your feet flat on the ground with your ankles directly under your knees. Place your palms directly in line with your elbows and shoulders, your fingers pointing towards your feet.
2-Push into your palms and feet and raise your hips off of the ground. Be sure to keep knee and ankle alignment and wrist, elbow, and shoulder alignment. Keep your chest raise to avoid rounding your back.
3-Engage your lower abs and kick your right leg as straight up in the air as you can.
4-As you lower your right leg back to the ground, kick your left leg as straight up as possible (this is a fast movement. If you cannot do this quick switch in the legs it is completely okay. Simply lower your right leg to the ground and as soon as it touches, then kick your left leg. You can build up to fast kicking movement!)
Repeat this alternating kick movement for 1 minute. Rest for 30 seconds and repeat!