Extension and flexion of one leg in standing position alternating with arms in high holding position (knee raise in place / skipping) ► run in place with knee raise (high knees)

A fixed elasticated band (e.g. on the wall bars, on a post or candelabra) is worn around the hips. Move away from the attachment of the elastic band so that the band is well tensioned. Knee lift (lift your knees alternately with high intensity up to the level of your navel), holding a weight disc overhead with your arms almost outstretched.

Lighten:
Lift your knees less; less weight or no weight at all in the hold-up position.

Harden:
Stronger elastic band; more weight in the hold-up position; additional weights on the legs; knee lift on a soft surface (e.g. small soft mat).

1 weight disc
1 elasticated rubber band (medium)

1 elasticated rubber band (strong) ► Make the exercise more difficult (stability)
2 weight cuffs ► Make the exercise more difficult (additional weight)
1 small soft mat ► Make the exercise more difficult (base)