SHIFT Fit
Step touch with arm swing
Step touch with arm swing: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with feet parallel.
- Step sideways and bring trailing foot in. Use natural arm swing without jumping.
- 5 minutes continuous at an easy conversational pace. Start and finish gently. This is a duration option, not a fitness-level assessment. Use natural arm swing without jumping.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 5 minutes continuous at an easy conversational pace. | none |
| beginner | 10 minutes continuous at an easy conversational pace. | none |
| beginner | 15 minutes continuous at an easy conversational pace. | none |
| beginner | 2 minutes easy, then 4 × (1 minute moderate + 1 minute easy), then 2 minutes easy. | none |
| beginner | 2 minutes easy, then 4 × (2 minutes moderate + 1 minute easy), then 2 minutes easy. | none |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Lifting with the arms instead of driving the hips; rounding the back; letting the bell strike the wrist in the clean. Exercise check: Use natural arm swing without jumping.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.