1. Be in foot of the staircase of agility or hardly to be at his place.
2. Take the knee in direction of the chest and put the foot that in first square or of turn in the ground.
Take the knee to others and in the near square and so on up to the staircase in the moderated one to run quickly with a least time I contact land with the ground.
Try to hear the music that causes you to be moved for what you not to be felt tried to loosen during this segment cardio. You must be working to get his cardiac frequency up to 75 % of the very value.