intermediate · High Knees
High Knee Practice
Four manageable rounds of alternating knee lifts.
6 min 0 sec · 10 guided blocks · self-paced
Your routine
- Warmup · 60 seconds
Walk in place and gently rehearse the rope turn. Start the jumping rounds only when ready.
- Work · 30 seconds
Round 1: Lift only as high as you can control. Substitute ordinary alternating steps when needed.
- Rest · 30 seconds
Put the rope down, breathe comfortably and reset. Extend this break whenever you need.
- Work · 30 seconds
Round 2: Lift only as high as you can control. Substitute ordinary alternating steps when needed.
- Rest · 30 seconds
Put the rope down, breathe comfortably and reset. Extend this break whenever you need.
- Work · 30 seconds
Round 3: Lift only as high as you can control. Substitute ordinary alternating steps when needed.
- Rest · 30 seconds
Put the rope down, breathe comfortably and reset. Extend this break whenever you need.
- Work · 30 seconds
Round 4: Lift only as high as you can control. Substitute ordinary alternating steps when needed.
- Rest · 30 seconds
Put the rope down, breathe comfortably and reset. Extend this break whenever you need.
- Cooldown · 60 seconds
Finish jumping. Walk gently until you feel settled.