Power

SQUAT JUMP

Squat Jump
Squat Jump Starting Position

Hello everyone!  Today I’m going to go over how to do the Squat Jack.  This power move helps strengthen your glutes, quads, hams, calves, and hip muscles.  It’s easy to do and basically only has 2 moves.  To start out, you place your hands on your sides with fingers pointing toward the ground.

You squat down until your thighs are at about a 30 degree angle.  Your feet should be about shoulders width apart with feet facing forward.

Squat Jump
Squat Jump Action Movement

Then you jump straight up as far as you can while raising your arms straight up at the same time.  When you come back to the ground, get in the same position you started from and repeat the move.

Do 12 repetitions of the exercise or as many as you can do.  If you have bad knees or ankles please don’t do this exercise.  When you’ve finished the exercise, write down how many you were able to do.

This way you can keep a journal of your progress and have goals to shoot for each time you do it.  No matter how many you’re able to do, be proud of yourself for doing your best.  It’s important to keep a positive attitude when working toward fitness goals.  If you have any comments or questions please let me know and I’ll be happy to get back to you.  Thanks for reading and best of luck to your fitness!

Jon


WIDE LEG HOP

Hi!  I’d like to show you a very simple power move that just about anyone should be able to do.  It’s called the Wide Leg Hop and it builds strength in your glutes, quads, and calves.  It’s also good for your cardiorespiratory system.  To do the movement you start out with your legs a little farther than shoulders width apart.  You get into a semi squat position with your forearms a little higher than parallel to the ground, your thumbs and fingers should be perpendicular to the ground.

Wide Leg Hop
Wide Leg Hop

From this position you hop forward like a rabbit as far as you can 3 times.  If your space isn’t large enough to hop forward 3 times, then hop forward twice or even once if that’s all the space you have.  Then you hop backwards in the same direction the same amount of times that you hopped forward.  Do this for 1 minute or as long as you can if it’s less than a minute.

If you’re not able to go for a whole minute, don’t get down on yourself.  In fact, be proud of yourself for going as long as you can.  Rome wasn’t built in a day and neither is great fitness.  Just keep working at your program, if it’s good and you eat right you should eventually see results.

If you have any comments or questions please let me know below and I’ll get back to you as soon as I can.  Thanks for your time and have an awesome day!

Jon


BOX JUMP UP

Hello everyone!  Today I’m going to go over how to do a power exercise.  I’d like to preface this by saying power moves should not be performed unless you have a strong core and good balance.  So if you’re not at that level yet, please don’t do the exercise I’m about to explain.  You may want to choose one of the other exercises on another page.

Having said that let me tell you what’s required for the Box Jump Up.  You’ll need to have a very sturdy box that’s able to support your body weight.  Sometimes in a fitness facility you’ll see trainers using fitness steps or a plyometric box for this exercise.  If you don’t have fitness steps or a plyometric box, you can use any box that’s packed with enough material to support your weight.

You can stand on top of the box first before beginning the exercise to make sure it’s strong enough.  If you’re not sure it’s going to be strong enough to support your weight please don’t use it.  Think safety first.

Box Jump Up Start Position
Box Jump Up Start Position

Now that you have a box sufficient for the exercise let’s get started.  You start by standing about a foot behind the box with your feet shoulders width apart.  You should be in a semi squat with your knees bent at about 30-45 degrees.

Your arms and hands should be pointed forward.  You then bring your arms back slightly and then jump up onto the box and land in the same position that you started.  After that you step down onto the floor and repeat the process.

The box can be anywhere from 2 inches high to as tall as you like depending on your vertical leaping ability.  You’ll have to use your own judgement based on your leg strength.

You should aim for 12 repetitions of this if you can.  You know your fitness level and if that’s too many then just do as many as you can.  You can also do more than 12 if you feel so inclined.  Don’t worry about how many you can do, be proud of yourself for putting forth the effort to do what you can.  When you’re finished write down how many you did so you can have a goal to match or exceed the next time.  As you progress in a fitness program you’ll find that you’ll be able to do more and more over time.

Box Jump Up end Position
Box Jump Up End Position

If you have any questions or comments please feel free to let me know.  Thanks for reading and best of luck to getting super fit!  Take care,

Jon

 

 

 

 


WEIGHTED FORWARD HOP

Hello!  I’m going to describe how to do the weighted forward hop.  It’s a great power move that works the calves and hamstrings primarily and the glutes (buttocks) secondarily.  You will need some extra space to do this exercise to make it easier.  If you have a room with at least 10 feet of area to move around in that will work.

Or if you can do it outside in a yard that’s even better.  You’ll also need a small weight such as a dumbbell, core ball, large book like a text book, etc.  You can also do it without a weight and still get some good exercise.  I’ll be demonstrating with a core ball in my photo.

Weighted Forward Hop
Weighted Forward Hop

To start you place your feet a little more than shoulders width apart.  You hold the ball or other item you may have just above your waist in front of your stomach.  You then simply hop like a bunny forward as far as you can.  You keep hopping forward until you run out of space.  At that point turn around and repeat hopping again retracing your path.  Do this for at least one minute or as long as you can.

If you have any comments or questions please let me know and I will get back to you.  Thank you for your time and best of luck to a healthy lifestyle!

Jon


SQUAT JACK

Hello!  Today I’m going to explain how to do a simple power move called the squat jack.  The starting position for this is standing with with your feet together or up to 6 inches apart.  You place your hands behind your head with your fingers interlocked.  Then you make a jumping motion with your legs moving sideways.  It’s similar to the same way your legs move when doing a jumping jack.  You should land with your knees flexed to a half squat position.

Squat Jack
Squat Jack Starting Position

 

 

 

 

 

 

 

Once you’re in that position, you make another jumping motion with your legs moving inward.  This time you should land with your feet together and you should be standing upright.  You should be in the same position you were when you started.  You’ve just now completed one repetition.

Squat Jack
Squat Jack Action Movement

 

 

 

 

 

 

 

Continue doing this for 12 reps or the most you can do.  If you have knee problems please don’t do the exercise!  Write down how many reps you did when you finish so you’ll know what to aim for next time.  Be proud of yourself for doing the exercise and engaging in some type of movement!  If you have any questions or comments please leave them below.  Thanks for stopping by and have a terrific day!

Jon


SKI JUMP

Hello!  I’m going to go over how to do a simple power move called the ski jump today.  It’s a great move for your calves and a minor supplementary move for your hamstrings.  To start out you bend your knees slightly with with your feet together or up to 6 inches apart.  Make a fist with your hands and hold your forearms at about a 45 degree angle pointed upward.

Ski Jump
Ski Jump Left Side Landing Position
Ski Jump
Ski Jump Starting Position

 

 

 

 

 

 

From this point you jump up slightly and at the same time turn your trunk and lower body to one side 90 degrees.  When you land your body and face should be showing a profile position from how you started.  Then you jump up slightly and this time turn your trunk and lower body 90 degrees again.   This time when you land you should be in the same position you started from.

Repeat the movement going to the other side and then jump back again so you face forward when you’re done.  After you’ve faced both sides once and are back in a position facing forward that’s considered one repetition.

Ski Jump
Ski Jump Right Side Landing Position

Do the exercise for 30 seconds if you’re able to.  This is an awesome move to improve your lower body power and also your cardiorespiratory system.  I’ve posted images to help you get a better idea of the 3 movements.

If you’re not able to do it for 30 seconds then go as long as you can.  Don’t feel bad if you can’t make it 30 seconds, I’m just glad you’re making a strong effort.

 

Eventually you’ll be able to go for longer periods over time.  Be proud for moving your body and making the attempt! If you have any questions or comments please feel free to let me know and I look forward to hearing from you.  Thanks for reading and best of luck in your journey to be fit!

Jon


LOW MOUNTAIN CLIMBER

Low Mountain Climber Starting Position
Low Mountain Climber Starting Position

Hello! Today I’m going to discuss how to do the power move Low Mountain Climber.  This is a great exercise for upper body and hip flexor strength.  To get started you get in the same position as you would to begin a push-up.

Your hands and feet are on the ground with your legs straight and your back in a fairly straight line.  Your feet shouldn’t be more than 18 inches apart.  Then you lower your body down so your chest is about 1-2 inches off the ground.

At this point you bring one leg forward so that your knee is touching or 1-2 inches apart from the same elbow.  Then you move that leg back so it’s straight again.  Now, do the same thing with the other leg and bring it close to the same elbow.

Continue going back and forth with each arm and each leg, until both knees and elbows have touched together 12 times.  After that raise your body back up to the starting position again and you’re done.

Low Mountain Climber Action Movement
Low Mountain Climber Action Movement

It’s a pretty intense exercise, so you shouldn’t attempt it until you’re in at least an intermediate or advanced level of fitness.  Once you’ve finished write down how many reps you were able to do so you can keep a journal of your progress.

If you have any comments or questions please let me know and I will get back to you.  Thank you for your time and have a great day!

 

 

 

Jon

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