Set your playlist to include Van Halen’s “Jump!” because you’re going to be doing a lot of it today. 😉
3-5 Rounds for time (depending on fitness level):
- 10 Goblet Squat Jumps (OR you can hold two dumbbells in your hands, squat, and then explode off the ground!)
- 10 Weighted Broad Jumps (hold a weight in your hands–a kettlebell is easier–swing it through your legs, and then jump as far as you can! The weight will pull you forward so you’ll jump further than a typical broad jump. This works to increase explosive power and speed.
- 10 Split Jumps (each leg): weighted or non–I’m leaving that up to you. Split jumps (or jumping lunges) are hard enough without weight, but I’ve seen some badass individuals do them with a barbell on HER back. 😉 BE CAREFUL!
- 200 Meter Run: Let’s be real–the run is just to shake off all the jumps before starting back again.
Post your time in the comments section below! And your opinion about all these jumps!! 😉
Modifications: If you don’t have any kettlebells or dumbbells, perform squat jumps, broad jumps, and split jumps–no weight. It’ll still kick your ass, no worries about that!