Squat Jumps

Squat Jumps
Squat jumps are a plyometric exercise.

Plyometrics are powerful moves that are an
effective way to burn calories at a faster rate.
This makes squat jumps a great exercise if
you are trying to focus on lower body strength
and weight loss.
Squat Jumps are a powerful,
plyometric exercise that strengthens your
entire lower body and increases your heart
rate for a significant calorie burn. Squat
Jumps target quads, hamstrings, glutes and calves while also toning the ab and back
muscles. During squat jumps, you are forced to balance your body weight, which results
in a stronger core from the intensified muscle stabilization. In addition, squat jumps
allow for better posture. Anyone who works an office and spends long periods of time
sitting at a desk should learn how to do squat jumps nor only to burn loads of calories
fast, but also to help with his or her posture.
Benefits of Jump Squats:

Jump squats have a variety of health benefits. For a start, they help build and
tone the calves, glutes, hamstrings, core, and quadriceps. They have other benefits as
well. Here we list some important ones:
1.Builds Muscle:
Not only do jump squats help build leg muscles, they help promote an
anabolic environment. This environment helps build other muscle groups in the
body.
2. Burns More Fat:
Gaining muscle is one of the best ways to burn calories. With every pound
of muscle gained, you will burn around 50-70 calories more than regular days.
Squats help you build muscle and thus directly help burn more fat.
3. Maintain Mobility and Balance:
Legs are crucial to mobility. As you get older, your leg strength decreases
and squats can help you curb the natural weakening of these muscle groups.
Squats help maintain motor balance and help improve brain to muscle
communication.
4. Prevent Injuries:
Jump squats help improve balance. They help prevent injuries as they
directly increase the extent of motion in the hips and ankles.
5. Boost Your Sports Performance – Jump Higher and Run Faster:
Scientific studies concluded that squatting helped athletes perform better,
specifically in endurance exercises. This is why jump squats are a part of most of
the athletic training sessions.
6. Tone Your Backside, Abs and Entire Body:
Jump squats build muscles that are crucial to glucose regulation, insulin
sensitivity, and lipid metabolism. Jump squats help prevent heart diseases,
hypertension, obesity, and diabetes.
7. Help with Waste Removal:
Jump squats improve body fluid circulation. The bodily fluids help remove
waste and deliver nutrients to tissues, organs, and glands.
Jumping Jacks
Jumping Jacks is a basic exercise that’s
been around for as long as you and I! It’s a simple,
easy to do move but a great way to get in cardio
anywhere and anytime! This is a calisthenics
workout, which means it’s great for cardiovascular
health and boosting your metabolism. Getting your
heart rate up is the number one way to burn fat,
and learning how to do Jumping Jacks is a great
total-body exercise for accomplishing that very
thing.
Benefits of Jumping Jacks

1. Keep Your Heart Healthy
Jumping jack is an aerobic cardio exercise, meaning, you use oxygen to
meet the energy demands and stimulate the heart muscles. The heart has to
work extra hard to pump enough oxygenated blood and also bring back the
carbon dioxide loaded blood from the cells.
2. Aid Weight Loss

This cardio exercise is also known to aid weight loss. It helps to burn the
excess calories, thereby creating a negative energy balance in the body. This
means that you have expended more energy than the number of calories you
have consumed.
3. Improve Coordination
Jumping jacks are all about coordinating your limb movements with the
jumps. This, in turn, helps improves coordination between your limbs and brain.
You will develop a better sense of timing, rhythm, balance, and posture.
4. Relieve Stress
Doing jumping jacks can help relieve stress. How? Well, when you jump
and move your hands up and down, your brain stimulates the release of
serotonin or the “feel good” hormone. The release of adrenalin also gives you a
rush of excitement. These hormones, together, are responsible for making you
feel happy and lower your stress levels.
5. A Good Warm-Up Exercise
You should always warm up before starting your actual workout routine.
Apart from stretching, doing jumping jacks will help relax the muscles in your
limbs, core, hips, back, and face. After completing a set of 30 reps, you will be
ready for your next warm-up exercise.
6. Work Out the Whole Body
You jump, spread your legs apart, take your hands above your head, and
then land softly on the floor, bringing back your legs together and hands to your
side. So, you are basically working the whole body out – biceps, triceps, glutes,
adductors, hamstrings, calves, quads, chest muscles, core, lats, etc. Hence, this
is a great whole-body workout.
7. Improve Flexibility
You can start with low-intensity jumping jacks and fewer reps and then
advance to more reps and high-speed jumping jacks. As you progress, you will
find it easier to do this exercise with more ease and proper positioning of your
hands and legs.
8. Tone the Muscles
Losing the tone of your muscles can make your body look sagged and
malnourished. Doing jumping jacks on a regular basis can help shed the fat.
Doing a high-intensity version of jumping jacks can also help improve muscle
tone, thereby shaping your thighs, buttocks, calves, shoulders, and arms
9. Improve Stamina and Stability
Moreover, if you do more number of reps per set and increase the number
of sets you do, you will be able to improve your stamina
10. Make You Strong
Exercising regularly has many health benefits. And that includes being
strong physically and mentally. After including this exercise in your workout
routine, you will start to feel better, healthier, and stronger. You will definitely see
a change in how your body reacts to pathogens and stress
Alternating Split Squat
The split squat is known by names such as
the Bulgarian (split) squat, the rear foot elevated
split squat (RFESS), the modified single-leg squat,
the modified unilateral squat, and the pitcher squat.
The split squat is a leg exercise that offers
stability, improved coordination, and unilateral
strength and hypertrophy. Exercises like the split
squat can further improve joint stability and
minimize injuries that may arise from muscle
imbalances and movement asymmetries. Strength,
power, and fitness athletes should integrate split
squats and the various alternatives and variations to
maximize potential.
BENEFITS
INCREMENT QUALITY AND POWER.

GET REAL DEFINITION IN THE LEGS AND BUTT.
ENHANCE VERSATILITY IN HIPS AND LOWER LEGS.
REINFORCE AND TONE THE CENTER.
ENHANCE POSE.
ENHANCE CIRCULATION
DISPOSE OF CELLULITE
IMPROVES FLEXIBILITY AND PREVENT INJURIES
IT BURNS FAT A LOW IMPACT EXERCISE
EVACUATE BODILY WASTE
CONSTRUCT HEALTHY BONES AND JOINT
KEEP UP MOBILITY AND BALANCE
MAKE DAILY TASKS EASIER
BETTER LIBIDO FOR MEN
RUN LIKE THE WIND
HOP HIGHER
SQUAT FOR FREE!
YOU CAN SQUAT ANYWHERE
Box Step with Knee Drive
Stand facing a box or bench of an
appropriate height with your feet together. This will
be your starting position.
Begin the movement by stepping up, putting
your left foot on the top of the bench. Extend
through the hip and knee of your front leg to stand
up on the box. As you stand on the box with your
left leg, flex your right knee and hip, bringing your
knee as high as you can.
Reverse this motion to step down off the box, and
then repeat the sequence on the opposite leg.
Benefits of Box Step with Knee Drive

1. Improve Symmetry & Balance
The step up is a unilateral leg exercise, which means that you train
each leg independently. The result is that you improve the symmetry of
your leg musculature. And doing an exercise on one leg also improves
your balance.
2. Increase Your Squat and Deadlift Strength

First off, they increase your overall leg strength, as any leg exercise
would. Second, it’s is a unilateral exercise; therefore, in addition to fixing
muscle size imbalances, it fixes strength imbalances that are holding back
your progress on bilateral leg exercises . You see, it’s common to hit
plateaus on bilateral exercises because you can unknowingly favor your
stronger side; thus, your weaker side becomes your weakest link and
retards your overall progress.
3. Save Your Lower Back

You use a whole lot less weight with step ups than you do with
squats. This is obvious considering that step ups involve the same basic
movement as squats, except you use just one leg.So this exercise can be
clutch if you have lower back issues; or if you are simply trying to work
your lower body without hitting your lower back.
4. Develop Explosive Leg Power

Step ups train explosiveness of the leg muscles. This of course
translates to a general increase in lower body strength. But the benefits
extend that. You’ll be faster (such as when you’re sprinting) and you’ll
have a higher vertical jump (especially off of one leg).

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Squat Jumps

Squat jumps are a plyometric exercise.

Benefits of Jump Squats:

Benefits of Jumping Jacks

2. Aid Weight Loss

INCREMENT QUALITY AND POWER.

Benefits of Box Step with Knee Drive

2. Increase Your Squat and Deadlift Strength

3. Save Your Lower Back

4. Develop Explosive Leg Power

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