This workout focuses on explosive power and jumping. Safety is a top concern when you jump. Start with smaller jumps and work your way up. When jumping, bend at the knees and land softly. A thorough warm up is absolutely critical. Perform 5-6 rounds of every exercise, maximum effort every time:
- Warm Up – 10 minutes (jumping jacks, jog, something to help get you sweating)
- Box Jump x 5 reps
- Alternating Split Squat Jump x 5 reps per side
- Sideways Jump w/ Stick x 5 reps per side
- Pull Up Hop x 5 reps (substitute with standard pull ups if this move is too advanced)
- Push Up Hop x 5 reps
- V-Sit Up Snap x 5 reps
- Cool down and stretch – 5 to 10 minutes