Work your quads, glutes and hamstrings
with jumping lunges.
With the Turkish Get - Ups, you split the reps between your left and right side and
with the jump lunges, you double the reps.. If this sounds confusing, just read through the breakdown below — it's not as math - intensive as it sounds.
Not exact matches
Jumping Bulgarian
lunge Standing
with feet shoulder - width apart, rest your right leg behind you on a bench or step so that you're in an elevated
lunge position.
To help you get the body of your dreams, we've created a beginner's version of the Tabata protocol
with a few basic yet highly effective exercises that will blast that extra fat on your thighs and stomach in only a few weeks: bodyweight squats,
jumping jacks,
lunges and push - ups.
As an example, doing the following back to back
with no rest for four rounds,
with one to two minutes» rest between rounds: 10
jump squats, 10
jumping lunges, 20 lateral bench
jumps, 10 burpees.
Jumping Jacks Planks Side plank Push - ups Push - ups
with rotation Crunches Squats Step - ups onto a chair Dips Wall Sit Running in place
Lunges
ANYWHERE WORKOUT # 2: Alley MOVES: reverse plank, side plank dip
with knee raise, broad
jump, forward
lunge with high kick, crunch ups, floor wipers, single - leg calf raises
Swinging your arms for balance,
jump up and switch legs, landing in a
lunge with your left foot in front.
They can be as simple as
lunging to the water cooler, holding a plank on a plank, standing on one leg touching your nose... and as fancy as handstands,
jump - spins, ninja kicks and any variation you can come up
with.
Begin
with feet in a stationary
lunge position and
jump up into the air, while switching feet and landing on the opposite side, again in
lunge position.
How To Burn More Fat
With The Lunge Jump Plyometric Exercise Fire up your metabolism with alternating lunge ju
With The
Lunge Jump Plyometric Exercise Fire up your metabolism with alternating lunge j
Lunge Jump Plyometric Exercise Fire up your metabolism
with alternating lunge ju
with alternating
lunge j
lunge jumps.
A healthy dose of
jump squats, box
jumps,
lunges and old - fashioned power squats will provide you
with the lower body size needed to blast a penalty kick.
Warm - Up: Repeat 2 - 3 times 20 each leg: Walking
lunges with high knees 20 each leg: Step ups on a bench, fast 10 pushups Workout: Repeat 4 times Single - leg Deadlift Extension Single leg Reach Renegade Rows
with kettlebells Kettlebell Swings Box
jumps (up the stairs)... [Read more...]
Split squat
lunge jumps: Start in a
lunge position
with the right leg forward, left leg back.
Then
jump up, switch legs in midair and land
with the right leg in a forward
lunge.
Try to squat
jump as high as you can,
lunge out
with the biggest step you can safely muster and then push as hard as you can against a wall in the wall squat.
Hi Rachael May i know is there any kind of training that i need to avoid to get bulky legs but help to tone my lower belly (cos i easily develop muscle, esp my harmstring and rectus) as i noticed after doing burpees or
jump lunges or 2min - running at 11kmph
with 1min - 8kmph slow jog (as mentioned in your blog post # 25, it helps to tone my tummy but my legs just get bigger..
My favourite variations include
jump lunges, walking
lunges and
lunges with your back leg on a bench.
Squat
with band resistance Dips of chair Step - ups on to chair / coffee table
Lunge walks
Lunge jumps Push - ups Stair sprints Stability Ball squats Stability ball back extension Dumbbell shoulder press Push - up
with DB row
20 Squats 20 Jump
Lunges 20 Squats 20 Explosive
Jumping Jacks 20 Squats 20 Passing Ball
with Swiss ball 20 Squats 20 123 Push Ups 20 Squats 20 Knee to Elbow Double Twist Crunch 20 Squats 20 Hamstring Curls
with Swiss ball 20 Squats 20 Lateral Side
Lunges 20 Squats 20 Mountain Climbers 20 Squats 20 Butt Lift Toe Touch 20 Squats
Some good examples of this are using a dumbbell when your doing tornado squat
jumps, using a small barbell
with doing walking
lunges, or a medicine ball when doing an assortment of core work.
Maybe that means perfecting your front squats, building up explosiveness
with box
jumps and plyo
lunges, or getting comfortable stabilizing a barbell overhead.
If you find the
jump from the rear flat foot squat to hover
lunges too drastic, you can work
with negatives (only lowering down to the ground
with one leg, then using the rear foot to help come up again).
Ugi Swings — 21, 20 Side
Lunge Jumps with Ugi — 30, 30 Ugi Catepillar Abs — 22, 21 Round the Ugi — 29, 25 Toss and Catch Ugi — 26, 24 3 Point Plank
Jumps with Ugi Raise — 6, 6 Ugi V Ups — 16, 15 Alternating Reverse
Lunges with Ugi Shoulder Lift — 16, 17 Ugi Push Ups to Jump Squats — 5.5, 6
Scissor hops: start in a
lunge position;
jump and land
with the other foot forward Standing squat
jumps: start in a squat position;
jump and land softly Bounding: take large bounding steps at 50 % of maximal running speed
From this position
jump and switch to do a side
lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground
with fingers of right hand.
Explosive move: Split
jumps: In a
lunge position explosively
jump while changing the legs in the air to land on a
lunge with the opposite leg.
Plus
with strength, you can even begin to do
lunge jumps once you get your balance and strength higher.
standing reverse
lunges -
lunge backwards bringing the front thigh down to parallel
with the ground; knee should not go forward past toes and keep shin vertical; alternate legs mountain climbers - get down on hands and feet in pushup position; quickly bring one leg in so it's under chest; quickly switch to other leg; keep quickly switching legs so that it looks as if you were climbing a mountain mountain
jumpers - get down on hands and feet in pushup position; quickly bring both legs in so they are under chest and immediately pop back out to starting position; keep quickly «
jumping» both legs in so that it looks as if you were
jumping, while on the ground.
I've been doing the whole DVD each time, and love the way it blends yoga
with elements of a trademark Zuzka workout (burpees,
jump lunges, spider pushups, etc.).
Slams
with lunge jump - same as above except this time you perform a
jump lunge instead of a
jump squat (again this take a bit of coordination).
Jumping Jacks (
with rope)-- 30 seconds 20 Jump Squats Slams
with Jump — 30 seconds 20 Push - ups 30 Seconds Step - Up (fast) 10 Burpees Slams
with Jump
lunge — 30 seconds
For example - walking
lunges with bicep curls then I will
jump rope.
From here, push off your feet to
jump up in the air, switching feet in mid-air and landing back in a
lunge with left foot forward and right foot planted behind.
Alternating
lunge back +5 rope
jumps — this is 1 rep — 20 reps. Again strength exercise for thighs combined
with jumps.
Walking
lunges with Plie
jumps (and a lot of them), One leg touch down squats, and Firewalkers (and a lot of them)!!!!!
180 Degree Burpees (no pushup) x 20 Deadlift — left x 20 Deadlift — right x 20 Dynamic Squat
with One arm Dumbbell Press, alt arms x 20 Dumbbell Row Pushups x 20 Crunches
with Hand to hand Dumbbell Passes x 20 Jump
Lunges x 20 Sandbag Swings x 20 Barrier
Jumps x 20 Russian Twist
with Dumbbell x 20
Use your abdominals to stabilize your core during the
lunges and
jump squats, and give it all you've got
with the sprints at the end of each circuit.
From this position
jump and switch doing a side
lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground
with fingers of right hand.
Start
with a standard burpee, and once you
jump up out of the push - up complete 2
lunge jumps (1 on each side)
After finishing
with the squat
jump, complete a
lunge jump on each leg.
Basically I'm doing squads, push - ups,
lunges, rows, planks and
jumping jacks all out for 20 min
with less rest in between if needed for 3 times per week.
For example: Do a dumbbell lateral
lunge, followed by a bear crawl, then end
with broad
jumps.
For example you do 50
Jumping Jacks and than instead of continuing
with them, stop and do 10 push ups or 20
lunges.
I exercise every day — I go for a run
with my dog (About 20 minutes) and do a 5 - 10 min workout at home (10 pushups, 35 star
jumps, 14
lunges, 20 crunches and 15 squats).
Hi lovely, exercises such as squats,
lunges, and
jumping exercises do help
with overall fat loss, but tend to bulk up your legs, especially if you are shorter.
Start in a forward
lunge position,
with front leg bent and back leg straight,
jump up and simultaneously switch leg positions, so that opposite leg is forward and then pulse up and down 3 times.
Jumping Jacks, 20 reps Seal
Jumps with Leg Switches, 20 reps Full Body Circles, 5 each way Arm Circles, 10 reps each arm, forward and back Elbows Circles, 10 each arm, forward and back Wrist Circles, 10 reps Shoulder Twists, 5 reps each way Bodyweight Squats, 8 reps Squat to Stand, 8 reps Push - up Plus (Level 1), 8 reps Push - up Plus (Level 2), 8 reps Push - up Plus (Level 3), 8 reps Push - up Plus (Level 4), 5 reps each arm Cobra, 5 reps Striders, 5 reps each leg Striders
with Rotation, 3 reps each side Hamstring Stretch / Hip Flexor Stretch, 3 reps each side Band Pull Aparts, 10 reps Band Dislocates, 5 reps Backward Rolls into Hamstring Stretch, 5 reps Backward Rolls into Glute Stretch, 5 reps each arm Squat to Forward
Lunges, 3 reps each leg Standing Glute Stretch, 5 reps each leg Cradle Walks, 5 reps each leg
For example here's a recent boot camp circuit:
lunge w / back leg on step holding dumbell, burpees,
jump rope, plank hold, bicycles (ab exercise),
jump squats holding medicine ball, squats holding kettlebell — all repeated 3 times
with 6 - 8 sprints basketball court length in between each round.
Try a bodyweight circuit
with pushups / pullups /
jump lunges / situps.