Tips from the Pros

The Ding Dong: An Unusual Cardio Exercise!

The ding dong is a complete strength training and cardio exercise with a touch of FizzUp: equipment-­free, original and effective, it’s guaranteed to improve your physical fitness. What are you waiting for? Learn how to master this amazing exercise using the trainer’s tips and tricks.

How to do this original cardio exercise correctly

Like a ringing bell, this exercise involves a swinging movement with your legs. It requires good posture, balance and coordination. Here’s how to do this original cardio exercise perfectly in a few words and photos.

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Starting position: Stand and bend over to place your hands on the floor in front of you while keeping your knees slightly bent and your back straight. Depending on how flexible you are, you can put your hands closer to or further away from your feet. You can also straighten your legs or keep your knees bent.

The movement: Swing your right leg straight out and return to the starting position. Then, continue by doing the same movement with your left leg. That makes one repetition. With a bit of practice, you’ll be able to do this exercise faster and speed up your repetitions.

Tips from the FizzUp trainer

Sometimes people misunderstand the position and movement for this original cardio exercise. Here are a few useful tips to help you do the ding dong correctly.

“Concentrate on your starting position”: The hardest part about this exercise is finding the right position. Once you find it, you can fluidly do the movements without much difficulty.

“Only move your legs”: Once you’ve found the right position, your legs should stay straight as they move. Engage your arms, chest and back by contracting your arm muscles and abs. Your body needs to work as a single unit.

Which muscles are worked?

The FizzUp ding dong guarantees a complete cardio exercise while working many of your body’s muscles. This cardio exercise strengthens your core as well as your arm and leg muscles. Muscles worked in particular are not only the glutes​ and adductors,​ but also the abs, delts and triceps,​ which are worked in an isometric contraction. In fact, they help you hold the position correctly and keep your back straight and arms engaged during the entire set of repetitions.

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A few alternative strength training exercises

Many exercises based on cardio training and core ­strengthening also effectively strengthen your body’s muscles. They whet your appetite for physical activity. In fact, being able to vary your workouts is really motivating and enjoyable. The spiderman climb and burpees are two great examples on FizzUp.

Spiderman climb:​ This cardio exercise is really interesting because it strengthens your muscles in a similar way. In the raised push-­up position, bend your knee to bring your foot next to your hand (on the same side of your body). Gradually return to the starting position. Repeat on the other side. This variation allows you to target your obliques and you can do it slowly if you want to strengthen your muscles or fast if you want an intense cardio exercise.

Burpees:​ This is an even more dynamic exercise. Start by standing, then do a squat while putting your hands on the ground and moving your feet out from behind you. As soon as your feet touch the floor, lower your chest to the floor then quickly lift it and return immediately to the squat position by bringing your feet back under you. Finish with a jump and that’s all there is to it!

What are the results you can expect with ding dong repetitions?

As a cardio exercise that combines core­ strengthening and dynamic strength training, you can count on great results for your body and improved physical skills with the ding dong.

Because it works several muscles synergistically, it allows you to develop coordinated, balanced and functional muscles. It’s also guaranteed to work your core muscles like your abs. This plays an important role in your postural balance.

Simultaneously working these many muscles also triggers an increased metabolic response. That’s why the ding dong is an effective fat­-burning exercise because it burns a high number of calories. It also really works your heart, which builds your cardiovascular endurance.

Watch out Big Ben, because with FizzUp, you’re the one going “ding dong”.

The Author

FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.