Muscles Engaged: Trapezoids, lower back, pectorals, deltoids, triceps, hamstrings, glutes, calves, quadriceps and abdominals.
Preparation: Begin in a squat position with your hands on the floor right in front of your legs.
Execution: Kick your feet straight backwards and simultaneously lower your body into a push-up position. Lower your chest to the ground and press back up to complete the push-up. Immediately return your feet to the beginning squat position. Jump up vertically as high and explosively as you possibly can from that squat position. Some people choose to clap overhead while doing so.These steps are then repeated, normally until fatigue sets in and no more can be done.
**Trainer Tips: Great full body exercise that is used as an aerobic exercise and in strength training. It’s a compound exercise: a combination of a squat, a push-up and a vertical jump. This exercise requires strength, balance, endurance and flexibility. It increases cardio endurance while working the entire body, including the core muscles.
Muscles Engaged: Abdominals, shoulders, back, and triceps
Preparation: Begin in a pushup position on the hands and toes.
Execution: Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. You can also run the knees in and out rather than touching the toes to the floor. Continue alternating the feet as fast as you safely can for 30-60 seconds.
**Trainer Tips: You can also place your hands on a bench, this will help take some of the weight off your shoulders and upper body.
Preparation: Begin by standing with your feet together and arms at your sides.
Execution: Tighten your abdominal muscles to pull your pelvis forward and take the curve out of your lower back. Bend your knees and jump, moving your feet apart until they are wider than your shoulders. At the same time, raise your arms over your head. You should be on the balls of your feet. Keep your knees bent while you jump again, bringing your feet together and your arms back to your sides. At the end of the movement, your weight should be on your heels. Repeat the exercise, working in sets and resting briefly in between. As you become more fit, perform jumping jacks faster and for a certain length of time rather than in sets.