About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Intermediate Workout - 1. Stationary March1. Stationary MarchThe Essential Speed and Agility Move. Each of the workouts in this series begins with the Stationary March because it teaches you the fundamentals of speed and agility. You can add resistance, movement, change the speed, change the rhythm and add kick outs or hip rotations. All these variations make up the bulk of traditional speed and agility exercises. These are the same exercises that guys like Hussein Bolt and NFL running backs use during their track workouts.The Stationary March is also a great exercise for slimming your waistline and building dynamic strength and flexibility in your lower abdominals, hip flexors, glutes and hamstrings.The first four steps of this exercise are critical because they deal entirely with your posture. Maintaining great posture while you exercise is the secret to getting great abs. To learn more secrets about great posture read Excellent Posture as a Fitness Goal.Exercise Type: Lower Body Repetitions: 10 - 20Instructions: 1. Suck in your stomach. Keep it held in throughout the exercise. 2. Move your center of balance off your heels and towards the middle of your feet. 3. Tuck your hips underneath you by flexing your gluteal muscles. 4. Keep you shoulders back and relaxed. 5. Raise one knee up, making sure that your foot moves straight up underneath your body not out in front. 6. Flex your foot and ankle upward. (Pull up with your toes) 7. At its highest position, your flexed ankle should pass directly by your support knee. 8. Lower your foot and knee to the start position. 9. Arm action is normal.9. SquatA most popular strength move and for good reason. 1. Stationary MarchThe essential speed and agility move. 2. Ring Push UpThe most full body push up exercise.