This is a strength training and cardiovascular exercise that targets the legs, chest and shoulders. No equipment is needed and can be done anywhere, at home or in a fitness facility. A bodyweight exercise that allows you to gain a relative amount of strength, it is a HIIT exercise that is often found in CrossFit WODs. Furthermore, it can also help to gain power and increase stamina.

Body Parts

  • Legs
  • Chest
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Pectoralis Major
  • Triceps Brachii
  • Anterior Deltoid
  • Transversus Abdominis
  • Hip Flexors

Position

  • Place your hands on the ground, shoulder-width apart.
  • Keep your trunk straight.

Execution

  • Jump to a push-up position.
  • Lower your chest to the ground.
  • Bring your legs towards your hands while jumping.
  • Jump upwards while fully extending your hips and knees.
  • Place your hands upwards during the jump (some clap hands).

Care

Keep an adequate lumbar curve. Keep your knees aligned with your toes. Keep your abs contracted. Look forwards when jumping.

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