Broad Jumps

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  • Start with your legs shoulder width apart
  • Bend at the knees and swing your arms back
  • Jump forward & swing your arms forward, landing gently with your knees still bent with your weight in your heels
  • Return to standing position

 

Box Jumps

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  • Start with both feet on the ground in front of the box.
  • Jump on top of the box attaining full extension at the top (lock out your knees).
  •  Jump or step back down and repeat.
  • Note: You may attain full extension of your body in the air after jumping off of the box as long as it is attained while your body is still over top of the box and not behind the box.

Don’t forget, nearly all exercise is scaleble – in this case, you can modify the Box Jump to be a Box Steps or Step Downs.

And here’s Dr. Paul at age 55 doing ‘rock jumps’:

Box Jumps with Step Down

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Box Jumps are fantastic core exercises that very quickly become aerobic. Combine them with doing push ups, pull ups, and/or squats and you’ve created a very quick yet demanding workout.

You can use a box like in the video below, or you can jump onto a ledge, stone wall, etc.

  • Start with both feet on the ground in front of the box.
  • Jump on top of the box attaining full extension at the top (lock out your knees).
  • Step down and repeat (alternate right and left with which leg you step down with – this video doesn’t demonstrate that). For greater intensity, you can also jump up and down.

Box Steps

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  • Start with both feet on the ground in front of the box.
  • Step on top of the box attaining full extension at the top (lock out your knees).
  • Step back down and repeat by alternating legs.

Jump Rope: The Magnificent

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In this aptly titled video, fitness maven, journal queen, and jump rope aficionado Alexis shows not only great technique for mastering Double Unders – a very demanding exercise by the way – but also how to use your jump rope for some overhead strength and flexibility work.

The jump-rope is an incredibly versatile piece of equipment. It travels light, serves multiple roles, and always promises a heart pumping workout!

Suggested Workouts:

Beginner
3 Rounds:
15 OH Lunges Left Leg
15 OH Lunges Right Leg
60 Single Jumps

Intermediate
3 Rounds:
15 OH Squats
15 OH Lunges, each leg
20 Double Unders

Advanced
5 Rounds:
25 OH Squats
15 OH Lunges, each leg
20 Double Unders

 

Here’s Dr. Stephen cruising, skipping along on one foot at a time:

  • Jump on the balls of your feet.
  • Don’t jump too high. Control is more important than speed. Just get a steady rhythm.
  • Jumping rope is more about flicking your wrists than moving the rope with your shoulders and arms.

Jump Squat

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  • Feet shoulder width apart with toes pointed slightly outwards.
  • Initiate squat by sticking your butt back.
  • Keep your chest up and maintain a tight low back.
  • Squat to or slightly below parallel making sure your knees stay over your toes and most of your body weight is in your heels.
  • Drive back upwards out of your heels and keeping your knees pressed outwards, fully extending your hips and jump into the air.
  • Land and return to the top of the squat standing at full extension.
You can use a medicine ball for support with this movement.

Double Unders

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If you don’t have a jump rope, you can scale this movement by doing jump tucks. Simply jump up and down in one place, tucking up your knees as high as you can each time you jump.

  • Begin by jumping rope normally, snapping your wrists with each pass.
  • Let the rope pass twice under your feet each time you jump.

Jump Overs

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  • Grab a string, a jump rope or hose.
  • Position it at a challenging height.
  • Jump as high as you can over the mark, tucking your knees as you pass over the string repeatedly.