Lunge Jumps, Split Squat Jump Variation, Around the World Squat Jump, Bench Split Squat Jumps, Plank Jumps

Lunge Jumps, Split Squat Jump Variation, Around the World Squat Jump, Bench Split Squat Jumps, Plank Jumps

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Split Leg Pushup, Leg Lift Pushup, Cross Body Pushup
Military Press, Barbell Front Raise, Barbell Upright Row, Bent-Over Row, Barbell Shrug
Planche
Wall Bridging, High Knee Lifts in Half Handstand
Hindu Push Ups, Pike Push Ups, Staggered Hands Push Ups, Triceps Extensions, Triceps Extensions (elbows to the side), Lean Backwards
Single Leg Squat, Standing Forward Bend Variation, Arm Pullover Straight Leg Crunch Variation
Vertical Knee Pull In, Standing Backflip, Pushup
Description:

1.Making a large step backward, lower your hips. From this position jump up and switch leg positions. Then jump again and return to the starting position. 2.Get to the position for the split squat jump. Try to jump as high as you can. When you get back to the ground, hold it in the bottom for a few seconds and then jump up again. 3.Visualize a large square on the floor. Squat down and take a huge jump forward to the top of right corner of a square. Then land quietly back into a squat. Keep going with such jumps around the square. 4.Get to the position for the split squat jump with your feet on the different chairs. Jump in, squat down and try to jump out as high as you can. Land on two chairs. 5.From a high-plank position prepare yourself to a leap by engaging and tightening your core. Jump toward your hands, landing in a frog-like position. Hold it for a second, keeping your hands held to the floor.

Muscle groups:

Gluteus, Calves, Arms, Legs, Core

Equipment:

Dumbbell, Bench

Trainer:

Jillian Smith

Level:

Advanced

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