Spring is here! Follow this jumping-based exercise circuit to boost your metabolism and mood.
Try this workout today from trainer, dietitian and Fitness Show ambassador, Amy Giannotti.
I am going to show you a full body, high intensity, calorie burning, jumping based circuit that will SPRING you into spring!
The following 8 exercises are to be performed for 1 minute each, allowing 30 seconds rest in between. If you don't have a timer aim for 10-15 repetitions of each exercise.
Your challenge is to perform 3 rounds! This should take you under 40 minutes to complete!
1. Plyometric push up with clap
- Perform a regular push up and push off hard to get enough height to clap your hands. Doing this on a bench creates an incline and makes it a little easier. Lowering down to knees is also an option for beginners.
2. Jumping chin ups
If you have a high horizontal bar, jumping from the ground grab the bar with an underhand grip and perform a chin up, jump back down and repeat. This is a great exercise to work towards an unassisted chin up! A regression (easier option) of this exercise can be performed with a bar pull up. Simply position your body under the bar and with an over hand grip pull your chest up towards the bar by squeezing your muscles between your shoulder blades. The lower to the ground the more challenging!
3. Jumping bench squats
Bending at your knees jump up and land as softly and you can onto a bench or step. Make sure you bend at the hips and knees into a deep squat, stand back up tall, step back down and repeat.
4. Plyometric lunges
Starting in a front split lunge position, with one foot in front of the other, lunge down and jump up to land with opposite foot in front. Aim to get as much height as possible. Focus on landing soft and in a controlled manner, making sure knees track online with toes for healthy knees!
The exercise we love but hate! It's a massive calorie burner! Start in a high plank position with shoulders on top of hands. Jump both feet up close to your hands and jump up as high as you can reaching your arms towards the sky! Land softly, bending at knees, bring hands back to starting position and jump both feet back. Repeat.
6. Jack knives on a swing.
In a high plank position position the tops of your feet on a swing. Whilst keeping your body straight and still from shoulders to hips, bring your knees directly under your hips and extend them back to a straight position.
Remember to engage your core by drawing your belly button towards your spine.
7. Step ups with hop:
Great exercise for improving your calf drive for fast running. Step one foot up onto a bench or step, stand up tall and hop on that standing leg.
The leg that was on the ground will come up as you bend your knee towards your chest. Aim for 10 on each side.
Although those legs may feel like lead, challenge yourself with a stair run or if no stairs available a run around the park, block or run on the spot!
The Fitness Show is on from 18 - 19 October at the Sydney Showground, Sydney Olympic Park. Enjoy world class events, stimulating fitness demos and stock up on the latest fitness equipment. Find out more at www.fitness-show.com.au.