Jumping is a great way to not only move your body but also engage your muscles. Muscles that are engaged are using calories. Using calories is a great way to burn fat. Do see where we are going with all of this?
The reason exercises that involve jumping and other explosive actions are so effective is because those muscle fibers used aren’t always touched on in standard lifts in the gym. As great as the bench press is, you can get a slightly different workout using plyo pushups. Different is always good when working out your body because variety keeps your body guessing and adapting (growing).
On top of that, active and explosive exercises help your athletic ability and get the heart rate up to help burn calories. That makes this routine a win-win for the active guy or girl looking to increase his or her peak performance.
This workout can be done once every other day and takes about 40 minutes. It is a great leg workout. We will use a form of supersets. Perform each pairing of exercises for 3 sets each, resting 30 seconds after each set. Then move on to the next pairing.
Dumbbell Squats – 12 to 15 reps – These are standard squats holding dumbbells to the side of the body. Keep the back flat and drop the hips back as you lower. Stop when the thighs are parallel to the ground and push through the heels back to a standing position.
Jumping Squats – 10 to 12 reps – Jump squats are a lot like squats except at the bottom of the motion you explode upward into a jump, leaping as high off the ground as possible. Tuck your legs and then land softly on the balls of your feet.
Dumbbell Lunges – 8 to 10 reps – Grab a pair of dumbbells and hold them at the side of your body. Step forward a stride and then bend both knees as you lower down until the back shin is parallel to the ground. Then straighten back up. Do 8 to 10 reps of each leg.
Jumping Lunges – 6 to 10 reps – Take a step forward and go down like a regular lunge but then explode up, jumping in the air. In mid-air switch legs so that you land with your opposite leg forward. Then keep repeating until you have done 6 to 10 jumps with each leg.
Single Leg Squat – 10 to 12 reps – Extend one leg straight out in front of you. Do a single leg squat on the other leg going down and back as far as possible. If needed use a hand on the wall to steady yourself. Do complete reps for one leg and then switch legs.
Single Leg Jumps – 10 to 12 reps – Do the same as above but jump up from the squat position and land on the opposite leg, then squat back down and jump up again. Keep alternating until you have done 10 to 12 jumps per leg.