Move of the Month: Toe Taps
Toe taps in and of themselves will not give you super-human strength, but they are an excellent addition to any training regimen. Whether integrated into a plyometric circuit, swapping them in for rest periods in between sets, or as a finisher after a run, toe taps will help to ramp up your heart rate, and increase speed and endurance.
All you need to pull these off is a bench, chair, stairs, or step with risers. The higher the object, the higher the intensity.
Step 1: Start facing your bench/step/stairs with your feet shoulder width a part.
Step 2: When ready, start with one foot on the bench, toes touching lightly.
Step 3: Alternate feet and swing arms as you would if sprinting – go all-out for intervals of 30-45 seconds.
For a more advanced version, try the movement holding a weighted medicine ball.
Try this integrated into a circuit or as a finishing movement by doing 30-second sets x 6-8, with 10-second rest periods in between.
WHAT IT WORKS:
- Cardiovascular endurance
Your body is capable of amazing things, and the world is your playground. Get your toe tap on!