I like to incorporate jump exercises or “plyometrics” into my G-Fit circuit workouts. It is a great way to get your heart rate up in the middle of your isolated exercises. Plyometrics include various types of explosive movements, such as jumping rope or jumping jacks, to name a few. You can do more advanced plyos such as box jumps, but the simpler varieties are just as effective and a great way to add variety to your routine and as a way to burn more calories during your workouts.
Here are three of my favorite jump exercises. You can do these before your regular routine or in between exercises, throughout your workout. Give them a try and feel the burn!
Half Jumping Jacks
You may remember these from grade school. This is a simply way to get your heart rate up and get your blood flowing! Instead of doing a full jumping jack, bringing your hands and arms up above your head, bend your elbows and bring them shoulder-height, doing a half jumping jack. See the images. Do 20 to 30.
G-Tip: To add another variety or bit of resistance to your half jumping jack, hold five-pound dumbbells in each hand while doing the exercise.
Stand tall with your feet hip-width apart and your hands by your side or in front of you. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Pause in the squat, then jump as high as possible while bringing your hands overhead. When landing, make sure to push your hips back to absorb the impact from the ground. Repeat the jump squat 15-20 times.
Hop from side to side, bringing your back foot behind you and your opposite arm in front of you, then rotate to the other side, bringing your other leg behind you and opposite arm in front of you. See image demonstration. Repeat the exercise 20 times (each hop is one rep).
G-Tip: Push your glutes back with each hop to put emphasis on your glutes and hamstrings. Don’t forget to breathe deeply with each hop.