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)

Individual work

Knee lift on the spot (lift your knees alternately with high intensity up to the level of your navel), holding a weight disc overhead with your arms almost outstretched.

Caution:
Keep the upper body stable/upright.

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

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

Variation:

use 2 dumbbells instead of a weight plate.

1 weight disc/medicine ball/dumbbell/kettlebell
2 weight cuffs ► to make the exercise more difficult (additional weight)
1 small soft mat ► to make the exercise more difficult (support)