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Adding jump or “plyometric” exercises to your workout plan is a great way to bump up calorie burning and tone your legs and butt at the same time. Plus, it adds a little variety! In a pinch, these moves can also be done as a quickie workout when you don’t have time to get to the gym.
Do these beginner jump moves at the start of your workout when you’re fresh. They can be done on their own or as part of your regular routine.
Here’s how it works: Warm up thoroughly by walking or cycling for 10 minutes, just until you break a sweat. Then try these three moves for the recommended reps and sets (feel free to add on more if you’re comfortable, too!).
Jumping jacks (weights optional):
Jumping jacks like these are actually a low-level plyometric exercise. Do them on their own or as a warm-up for the following two exercises. Strive for 100!
Stand tall with your feet hip-width apart and your hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Pause, then jump as high as possible.
When landing, make sure to absorb the impact by pushing your hips back and bending your knees as you come down. Immediately jump back up and continue for eight reps or as many as you can do in good form. Repeat for two to three sets.
Wide ski jumps
Standing in an upright position, slightly bend your knees and have your feet about shoulder-width apart.
Bend your knees to quickly drop your body 10 to 12 inches, rapidly explode upward and to the side. Swing your arms upward. Upon landing, immediately repeat the jump, but jump forward diagonally in the opposite direction.
Continue for five or so reps on each side and repeat for two to three sets.
Do this circuit regularly to see results in just a few weeks!
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