This exercise targets: calves, hamstrings, quadriceps, glutes and shoulders
For this exercise, you will need: no equipment
Your feet are shoulder-width apart, your back is straight and your trunk slightly leaning forward. Place your arms are by your sides, forming a 90 degree angle in the elbows.
Lower your body and go down into a squat position with the thighs parallel to the ground. Jump and make an explosive vertical movement while stretching your arms up above your head. Land on both feet and repeat.
Tips:
Be careful not to land on your heels but on the balls of your feet.
Use your whole foot to jump, not just your toes.
Try not to let your shoulders lean out beyond your knees as this can strain and injure your back.
Advanced: You can use light dumbbells, in this case you will add more resistance and you will be working on your shoulders too.
If you are using dumbbells, make sure to keep a proper form.
Don't hold your breath.
Beginners: perform 1 set for 30 seconds
Intermediate level: perform 2 sets for 30 seconds; 1 minute pause between sets
Advanced level: perform 3 sets for 30 seconds; 1 minute pause between sets
For this exercise, you will need: no equipment
Your feet are shoulder-width apart, your back is straight and your trunk slightly leaning forward. Place your arms are by your sides, forming a 90 degree angle in the elbows.
Lower your body and go down into a squat position with the thighs parallel to the ground. Jump and make an explosive vertical movement while stretching your arms up above your head. Land on both feet and repeat.
Tips:
Be careful not to land on your heels but on the balls of your feet.
Use your whole foot to jump, not just your toes.
Try not to let your shoulders lean out beyond your knees as this can strain and injure your back.
Advanced: You can use light dumbbells, in this case you will add more resistance and you will be working on your shoulders too.
If you are using dumbbells, make sure to keep a proper form.
Don't hold your breath.
Beginners: perform 1 set for 30 seconds
Intermediate level: perform 2 sets for 30 seconds; 1 minute pause between sets
Advanced level: perform 3 sets for 30 seconds; 1 minute pause between sets