Compass Jump Squat

Hello! It’s time for a new Home Exercise of the Week and this week I have a great plyometric exercise for you to try called the Compass Jump Squat.

The Compass Jump Squat is going to fire up all the muscles of your lower body including glutes, hamstrings, quadriceps, and calf muscles. The jump component will also work your fast-twitch muscle fibers and give you a great cardiovascular workout which means a higher heart rate and more calories burned.

Let’s take a look at the key performance points of the Compass Jump Squat.

  • start by standing tall with your feet shoulder width apart and toes pointed slightly outward
  • squat down until your thighs are parallel to the floor while keeping your weight on your heels
  • maintain a straight back and keep your knees in line over your toes (don’t let your knees push forward past your toes)
  • from this squat position jump up as high as you can and turn your body 90 degrees clockwise
  • land from the jump and immediately go back down in to a squat
  • jump and turn another 90 degrees clockwise and repeat the movement until you have come all the way around
  • now repeat the 90 degree jump squats but this time go counterclockwise
  • keep squatting and jumping until you have reached your desired amount of reps or time

So there you have the Compass Jump Squat. You’ll be sweating, you’ll be huffing and puffing, but you’ll be working all those major leg muscles and burning lots of calories in the process!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Split Squat Jump

Hello there! It’s a new week and that means it’s time for a new Home Exercise of the Week! This time I have a heart pumping plyometric lower body exercise for you to try called the Split Squat Jump.

The Split Squat Jump works your quadriceps, hamstrings, glutes, calves, all the stabilizer muscles of the ankles, and those fast-twitch muscle fibers which help with the explosive power of the movement. So there are quite a few muscles involved with this one which means more calories burned and you will also get quite a good cardiovascular workout on top of strengthening the muscles of the legs.

So let’s take a look at the key performance points of the Split Squat Jump.

  • start by stepping one foot forward and one foot back until you have a nice wide stance with your toes pointed forward
  • stand nice and tall and flex your abs to provide stability to your upper body
  • now bend at both knees and lower your body straight down until your legs are at 90 degree angles
  • keep your weight on your front heel as you lower your body and don’t let your front knee move forward past your toes (keep it in line with your front toes or slightly behind)
  • from this lunge position, push through both feet and jump straight up as high as you can while maintaining that forward and back leg position
  • land from the jump and go right back in to the lunge while keeping your body as upright as possible
  • repeat for your desired amount of reps or time and then switch legs and repeat the movement for that side
  • you can make this even more challenging by holding on to weights at your sides

So there you have the Split Squat Jump. It’s challenging, you’ll be huffing and puffing, and you’ll be sweating but it will be worth it as you will be building strength, power, endurance, muscle, and burning lots of calories in the process!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Kneel to Stand Jump Squat

Hello, it’s time for a new Home Exercise of the Week! This week I have a challenging leg and plyometric exercise to show you called the Kneel to Stand Jump Squat.

This is a great exercise to work your quadriceps, glutes, and hamstrings and it will also mimic a step up without having to use a step. The jump will also add a plyometric component which will give you a great cardiovascular workout and work your fast twitch muscle fibers.

Let’s take a look at the key performance points of the Kneel to Stand Jump Squat.

  • start in a kneeling position with your body nice and tall (don’t sit back on your heels)
  • lift your left leg and bring your foot underneath you without leaning to the side too much then repeat for your right leg. You are now in a squat position
  • keep your knees over your toes and your back straight in this squat position
  • now jump up as high as you can
  • once you land from your jump, squat down and then return to your knees
  • repeat the movement but this time lead with your right leg
  • keep alternating your lead leg to get equal work on both sides throughout your set

So there you have the Kneel to Stand Jump Squat. This will take some practice but once you get it down it is a great exercise to add to your lower or full body routine that will get your legs burning and your heart pumping!

Let me know how you do with this one in the comments below or if you have any questions.

See you next week with another new exercise!

Equalizer Bar Bulgarian Split Squat Jump

Hey there, it’s time for a new Home Exercise of the Week!  This week I have an advanced exercise that is quite challenging called the Equalizer Bar Bulgarian Split Squat Jump.  

The Equalizer Bar Bulgarian Split Squat Jump is an awesome lower body exercise that will tone and build muscle in your quadriceps, glutes, and hamstrings.  It will build significant single leg strength and stability and offers a variety of coordination, mobility, and flexibility benefits.  You will also be working your fast-twitch muscle fibres in the jumping portion of this exercise which will build power and strength as well adding a cardiovascular component to the movement.

If you don’t have an equalizer bar then you can use a bench if you have one or a sturdy chair.

Let’s take a look at the key performance points of the exercise.

  • get in to a lunge position with the top of your back foot elevated and resting on top of the bar, bench, or chair
  • make sure your lunge isn’t too wide so you aren’t arching your back or leaning forward too much
  • lower your body straight down until your front leg is at a 90 degree angle while keeping your upper body as upright as possible
  • keep your weight on your front heel as you lower your body
  • make sure your front knee is in line with your front foot and don’t let it shoot forward past your toes
  • from this bottom position of the lunge, push up through your front heel and jump up in the air as high as you can while maintaining your balance with your other foot on the bar (it is very hard to maintain your balance so as a beginner modification you can do this exercise close to a wall or counter at home…this will give you something to grab a hold of to steady yourself)
  • try to land back down from the jump in to the same foot position to maintain proper form (you may need to adjust your foot position before jumping again)
  • repeat the movement for your desired amount of reps or time and then switch legs and repeat

So there you have the Equalizer Bar Bulgarian Split Squat Jump.  You’re going to feel your legs burning, your heart will be pumping, and the sweat will be pouring!  Start slowly with this one and with something to hold on to if needed.  You can also regress this exercise by taking the jump out of it and just doing a lunge.  As you get used to the exercise and more comfortable with it then you can add the jump to get a more intense cardiovascular component and to work those fast-twitch muscle fibres. 

Let me know how you do with this one or if you have any questions.  Or if you just want to curse me for giving you another crazy exercise to do, that’s ok too! 😉

Have fun and I’ll see you next week with another new exercise!