Day 4 of our 31 days of tabata variatoins to joyful March ourselves into Spring! Today’s tabata is 8 sets of 20 seconds of work, 10 seconds of rest with 4 sets of jumping jacks and 4 sets of high knees. Jumping Jacks start by assuming a standing up position, with feet together and arms at your side. Slightly bend your knees, and propel yourself a few inches into the air. While in air, bring your legs out to the side about shoulder width or slightly wider. As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement. Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent. Quickly jump back to your beginning position. If for any reason jumping is too hard on you, then you can simply step out and raise your arms at the same time. High knees have the same starting standing position with with feet together and arms at your side. Keeping the arms at the sides, slowly lift the knees so the thighs are parallel to the ground. Take off and land on the balls of the feet. Bring the thighs as close to parallel with the ground as possible, but not higher than parallel. Add arm swing while maintaining the slow pace. Swing the arms from shoulders, in sync with the opposite leg, and without any side-to-side movement. Keep the elbows bent with the hands passing the body near the hips. Avoid any backward kicking motion. Look straight ahead while maintaining a tall, stable posture. Both of these moves are great for mobility, aerobic fitness and lymphatic flow! Try to be joyful as you perform the jumping or standing in place March also called high knees! Happy Friday all!