Hey there, it’s time for a new Home Exercise of the Week! This week I have a heart pumping lower body and plyometric exercise for you to try called the Jumping Jack Squat.
The Jumping Jack Squat will work all the muscles of the legs including quadriceps, hamstrings, glutes, and calves and the jumping jack part of the exercise will give you a great cardiovascular exercise and will also work the arms and shoulders.
Let’s take a look at the key performance points of the Jumping Jack Squat.
start by standing nice and tall with your feet together and your arms at your side
lower your body like you are going to sit in a chair while keeping your weight on your heels and your back straight
make sure to drive your hips back to prevent your knees from going past your toes
once your thighs are parallel to the floor, explode up from the squat position and jump your feet out to the side while raising both arms over your head
jump your feet back together while lowering your arms down to your sides and descend back in to a squat
repeat the movement for your desired amount of reps or time
So there you have the Jumping Jack Squat. Your heart will be pumping, your legs will be burning, and you’ll be sweating. That probably doesn’t sound very pleasant but it will be worth it! 😉
Let me know how you do in the comments below or if you have any questions.
Hey everyone! It’s time for another Home Exercise of the Week and this week I have combined two exercises in one to really burn your legs out and get your heart rate up.
The exercise is called the Lateral Lunge Helicopter and it’s going to target all the muscles of the lower body. It’s a plyometric move as well so get ready to sweat as your heart rate increases to pump all the oxygenated blood to the working muscles! You’ll not only be working your lower body but you will be working on your cardiovascular conditioning as well.
Also, if you hold a dumbbell with both hands in a half curled position while doing the movement you can get a good isometric bicep workout during the set!
Let’s take a look at how to do the Lateral Lunge Helicopter properly.
stand tall with your shoulders back and your feet shoulder width apart
lunge to your right and keep your body weight on your right heel
keep your left leg straight while squatting down on your right leg
push up through your right leg back to the starting position
squat down on both legs and then jump as hard as you can and turn 180 degrees in the air
you’ll now be facing the opposite direction
lunge to your left side to work your left leg and repeat the movement
So there you have the Lateral Lunge Helicopter! It is quite challenging but once you get the hang of it, you’ll want to add this in to your lower body or full body workout routine. Nothing gets you results more quickly than plyometric and dynamic movements!
Happy jumping and I’ll see you next week with another new exercise!
Hey everyone! It’s time for a new Home Exercise of the Week and this week I have a plyometric lower body exercise for you to try. It’s called the Split Squat Jump and I won’t lie…this one is going to burn! Don’t let that scare you away though because the benefits outweigh the temporary discomfort.
The Split Squat Jump is going to target your quadriceps, hamstrings, glutes, and calves. This will also help to improve your balance and the plyometric component of the exercise will burn more calories and help improve your cardiovascular conditioning.
Let’s take a look at the key points to doing the Spit Squat Jump properly.
start in a lunge position with one foot in front of you and one behind
maintain an upright position throughout the movement with your head up and shoulders back
lunge down until both legs are at 90 degree angles
from the bottom position, explode up quickly jumping in the air while maintaining your leg position
land from the jump and immediately lunge down again and repeat
do 10 to 12 reps on one side or for the desired amount of time then switch to the other side
So there you have the Split Squat Jump! Give it a try and let me know how you do. Work hard, stay healthy and I’ll see you next week with another new exercise!