Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, hands overhead. Initiate each rep by driving your right knee to waist height (thigh parallel to the floor), while simultaneously chopping your hands diagonally down towards the outside of your right hip. Rotate your torso slightly towards the lifted knee, engaging your obliques. Return to the starting position, sweeping your arms back overhead with control. Immediately repeat on the left side. Maintain a steady pace, exhaling on each chop and inhaling on the return. Focus on core rotation, not arm swinging; reach full knee height; maintain a tall spine; and control the arm movement overhead.
Rotate your torso to initiate the chop, letting your arms follow. Drive your knees to at least parallel with the floor on each rep. Maintain an open chest and neutral spine throughout the movement. Exhale during the chop, inhale during the return. Press firmly through your entire foot and keep your standing knee slightly bent.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.