Be Well Workout of the Week: Jump Your Way to Killer Legs
Get ready to do some plyos and get your body off the ground, people! For this week’s workout, we’re jumping. You’re going to need a stable surface (at a safe height of your choosing) to jump onto, and a line on the ground to use as a marker. You’ll have a series of exercises to do, and then a short cardio burst of quick jumps in between sets. Good luck!
Be Well Workout of the Week: Jump Your Way to Killer Legs
Round 1
20 squat jumps
20 lunge jumps
15 ski jumpers
15 box jumps
10 burpees
10 knee drive hops (on each side)
15 seconds on :: 15 seconds rest x 4
Lateral hops over line marker on ground
Round 2
20 squat jumps
20 lunge jumps
15 ski jumpers
15 box jumps
10 burpees
10 knee drive hops (on each side)
15 seconds on ::15 seconds rest x 4
Forward and back hops over line marker on ground
Round 3
20 squat jumps
20 lunge jumps
15 ski jumpers
15 box jumps
10 burpees
10 knee drive hops (on each side)
15 seconds on :: 15 seconds rest x 4
Criss-cross jumps over the line marker in low squat
Explanation of exercises:
Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.
Lunge jumps: Start standing with feet together and step forward with the left leg into a lunge, bending knee to about 90 degrees. Jump as you stand back up and switch legs before you land, so your right leg is forward. Lunge again, then jump, putting your left leg forward, and so forth. Left and right counts as one.
Ski jumpers: Start in a skier’s stance (like a squat, but bent forward at the waist slightly). Using your arms for momentum, jump up and to the left, landing on both feet. Jump to the right. Repeat.
Box jumps: Pick a stable surface that you can jump onto and land safely (use a step, bench in the gym, low wall outside, etc). Start in a squat and jump from both feet to land on both feet in a squat on top of the surface. Stand up from your squat and step back down.
Burpee: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, lower to the ground, bring your feet back in, and stand up.
Knee drive hops: Stand in front of a bench, step, or other stable surface. Place your right foot on the bench and left foot on the floor to start. Swinging your arms for momentum, drive your left knee into your chest as you step and hop with your right. Land with right foot back on the step and left foot on the floor. Repeat, then switch feet to work the other side.
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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.
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