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Booty BLAST: Prisoner Squat Jumps No weights? No problem! Adding plyometrics (explosive movement) to your lower body exercises is a FAST way to tighten things up, burn fat, send your heartrate soaring and strengthen your legs. Tips: To make this more challenging, sink deeper into the squat before exploding and think about getting some height. To make it easier, start in a semi-squat and add a small hop, or come up on your toes. Protect your knees! Ideally, you want the motion to be fluid (landing as you lower down into the squat - one motion). But if that’s too high impact, try jumping, landing, THEN sinking into a regular squat, then standing, THEN jumping. Breaking up each part of the move will slow you down, but will help you develop the strength you need to perform it with greater fluidity. Start where you ARE. Work up to 10-20 reps at a time, or time yourself (30 seconds, 60 seconds etc). This is HIGH INTENSITY. Short spurts are encouraged. Advanced: If you can perform this move 20 times (and could keep going) try it holding a dumbbell (grasp it with both hands, pulled in close to your chest). Keep proper form. 10-15lbs can make a huge difference! Squat jumps Sit down and BACK in a squat. Keep the weight in the heels of your feet (you should be able to wiggle your toes). Elbows on either side of your head & chest open. Explode up, pushing through the balls of your feet. Land softly, back in the squat and repeat.

Booty BLAST: Prisoner Squat Jumps

No weights? No problem!

Adding plyometrics (explosive movement) to your lower body exercises is a FAST way to tighten things up, burn fat, send your heartrate soaring and strengthen your legs.

Tips:

  • To make this more challenging, sink deeper into the squat before exploding and think about getting some height. To make it easier, start in a semi-squat and add a small hop, or come up on your toes.
  • Protect your knees! Ideally, you want the motion to be fluid (landing as you lower down into the squat - one motion). But if that’s too high impact, try jumping, landing, THEN sinking into a regular squat, then standing, THEN jumping. Breaking up each part of the move will slow you down, but will help you develop the strength you need to perform it with greater fluidity.
  • Start where you ARE. Work up to 10-20 reps at a time, or time yourself (30 seconds, 60 seconds etc). This is HIGH INTENSITY. Short spurts are encouraged.

Advanced: If you can perform this move 20 times (and could keep going) try it holding a dumbbell (grasp it with both hands, pulled in close to your chest). Keep proper form. 10-15lbs can make a huge difference!

Squat jumps

  • Sit down and BACK in a squat. Keep the weight in the heels of your feet (you should be able to wiggle your toes). Elbows on either side of your head & chest open.
  • Explode up, pushing through the balls of your feet. Land softly, back in the squat and repeat.
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  9. 365daysoyoga reblogged this from fitvillains and added:
    Because squats aren’t painful enough :) Maybe add weights if it feels too easy :P
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