|EXERCISES||SETS x REPS|
|1. JUMPING LUNGES or SPLIT LUNGES||4 x 15 (each side)|
|2. BURPEES||4 x 15 (each side)|
|3. STANDING LONG JUMP||4 x 15 (each side)|
|4. DIAMOND PUSHUPS||4 x 15 (each side)|
|5. HALF BURPEES||4 x 15 (each side)|
1. JUMPING LUNGES or SPLIT LUNGES
The jump lunge is a sophisticated variation of a basic walking lunge exercise, bumping up the intensity by adding a jump. The plyometric transition consists of jumping high within the air and shift your forward foot before landing. you’ll add the jump lunge exercise to your high-intensity interval coaching routine, or use it to spice up your pulse rate throughout callisthenic exercise or basic floor work. as a result of this exercise needs no instrumentation, you’ll hump any time and at anyplace.
- Stand in the prepared position with one leg forward, one leg back. Hold your arms during a prepared position with the elbows bent at ninety degrees, one arm before of your body and also the alternative arm back, victimization alternating arms to legs.
- Prepare to leap by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You have to balance core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
- As you jump in the air, bring back your feet quickly together and switch these positions as you begin to land. You should conjointly switch arms as you are doing this.
- As you land, maintain a balanced foot position. Your forward knee ought to be over your forward foot and not on the far side. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. Avoid remaining on the front fingers. Keep your hips back and permit your hips and knees to bend deeply to soak up the landing. Don’t lock your knees.
Burpees have a reputation for a reason. They’re one amongst the foremost effective-and crazy-challenging-exercises out there. The sweat-drenching move turns your body into the most effective piece of exercising instrumentation ever, training nearly every muscle in your body together with your shoulders, chest, abs, quads, inner thighs, butt, and triceps. Sending your pulse rate through the roof for impressive calorie-torching, muscle-building benefits. Luckily, this move is super versatile and might be tailored to any fitness level.
- Stand along with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
- Push your hips backward, bend your knees, and lower your body into the squat.
- Place your hands on the ground directly ahead of, and just inside, your feet. Shift your weight onto your hands.
- Jump your feet back to softly land on the balls of your feet in a plank position. Your body ought to type a line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
- Jump your feet back in order that they land simply outside of your hands.
- Get on top of your arms and jump explosively into the air.
- Land and instantly lower into a squat for your next rep.
- Avoid “snaking” the body off the ground by lifting the chest first and leaving the hips on the ground when raising the body back up off the floor.
3. STANDING LONG JUMP
- start-up standing up straight with enough area and distance around you to perform this exercise.
- Slowly bend down at your knees, extending your body forward, then quickly and forcefully use an enormous arm swing to make momentum and jump forward along with your body as far as you can.
- While in mid-air shift your legs forward so that you land with your feet in front of you.
- live your distance and repeat for as several reps and sets as desired.
4. DIAMOND PUSHUPS
5. HALF BURPEES
- Starting in a push-up position, bounce your feet towards your hands.
- Keeping your hands firmly on the ground, ground with your feet just outside your hands.
- Jump your feet back into the push-up position, repeat this entire process again.