Knee raises on the spot with arms held overhead ► knee raise with overhead plate hold (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 wall of bars
1 elastic band
1 weight disc/medicine ball/dumbbell/kettlebell

1 small soft mat ► to make the exercise more difficult (support)