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High Knee Elbow Touch with Lateral Shift and Touch Low Impact Cardio Combination
The high knee elbow touch with lateral shift and touch low impact cardio combination is a challenging exercise that is designed to burn fat and to get you into top shape. The movement combines two exercises, the high knee elbow touch and a lateral shift and touch. Using a combination approach you will perform the high knee touch first and once you finish immediately perform the lateral shift and touch.
This is a more challenging low impact cardio movement so you may want to take it easy if you are new to exercise or have been on an extended lay off. Mind you, this is a low impact cardio combination that uses only your body weight and there is no skipping, jumping or hopping of any kind. However you will be reaching downwards and shifting in a lateral motion with your feet. It’s an interesting low impact cardio movement that I am sure you’re going to enjoy.
Perform the high knee elbow touch first - as below.
Immediately perform the lateral shift and touch exercise once you complete the high knee elbow touch, as below.
Position for the high knee to elbow exercise
Stand with your feet at shoulder width apart. Square your shoulders, puff your chest out a bit and keep your head level (look straight ahead).
How to perform the high knee to elbow exercise
Lift your right knee upwards and using your elbow, twist slightly downward to touch your knee. Lower your leg and raise your left knee and using the same motion, lower your right elbow until it lightly touches your knee. Lower your leg and repeat the movement until you have completed the desired number of repetitions.
Now, as soon as you finished doing your repetitions for the high knee elbow touch you will immediately perform a set of lateral shifts and touches.
Position for the lateral shift and touch
Stand with your back straight and head level. Stand with your knees slightly bent.
How to perform the lateral shift and touch
Using your feet, laterally shift your right leg over by about 3 feet (to the left) and using one fluid motion, shift your left leg to your right leg. Reach down and touch the floor with your right hand. Squat back up and using your left leg, laterally shift to the left back to the starting position and bring your right leg back into the start position. Reach down and touch the floor once more with your left hand and squat back up.
Important notes about the high knee elbow touch and lateral shifts and touch low impact movement
• It will take a few tries to get the hang of the movement. Take your time and try and get the flow down. Perform the high knee elbow touch first and practice with the lateral shift and touch. Remember, if you can’t bend all the way down to touch the floor, go as far as you safely can without straining yourself. Over time you will start to become more mobile and be in a better position to touch the floor.
• If you are out of breathe after the first exercise, take a few more seconds to rest. It’s ok to take a few more seconds rest after the first exercise. Over time you will start to get the hang of this low impact exercise and be in better shape to complete the movement as it is outlined.
• Once a set has been finished, allow yourself 30 to 50 seconds rest until you perform another set.
• Try not to look up or down as this will break form and you may lose your balance
For more information on combination movements, see these pages "what is a superset" and "what is a tri set"
Video for the high knee elbow touch and lateral shift and touch.
Related Exercises:
Cross Foot Touches Plus Reach Ups
Knee Raise and Touches Plus Front Jacks
Standing Side Bend Knee Ups Plus Rope Pulls
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.