Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall with your feet hip-width apart, shoulders relaxed and eyes forward. Bend your arms to about 90 degrees, ready to swing.
Step by step
- Stand tall, eyes forward.
- Knees up to a comfortable height.
- Pump your arms, elbows bent.
Cole's tip
Pump your arms and the legs will follow. Bent elbows and a strong arm swing pick up the pace without any jumping.
Common mistakes
- Leaning back.
- Stomping the feet.
- Holding your breath.
Make it easier or harder
Easier option
Slower pace, smaller knee lift.
Harder option
Faster pace and higher knees.
Variations in the programs
High-Knee March
In No-Equipment
- Stand tall, brace your abs
- Drive each knee to hip height
- Pump your arms
Easier: Slower pace, smaller knee lift · Harder: Jog in place with high knees
Safety
- Keep a pace where you can still say a few words.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
