Tight Buns From Box Jumps
Do I clear this box jump on live TV??? I sure hope so!…watch the segment HERE!
The great thing about box jumps is you don’t have to be an elite athlete to do them. In fact, you don’t have to be good at all! As one of my recent clients found out, no matter your fitness level getting comfortable with box jumps will help to increase heart rate, metabolism, burn fat, shape your butt and tights, and help build confidence in what your body is capable of!
As one of my close girlfriends, trainer Nicole Chaplin out of NYC says ‘Plyometric movements are movements in which a muscle is loaded and then contracted quickly, using the strength, elasticity and innervations of the muscles to jump higher, sprint faster, throw farther, or hit harder, using explosive power to ultimately perform better overall. And box jumps are a type of plyometric exercise. They are excellent to include in a lower-body workout because they add a sector of additional intensity.”
And seeing as it’s summer, I figured ‘suns out buns out’ was a great area to target
Follow along with what we did today on CTV Morning Live! Fitness RX for Women provided such a fabulous step-by-step explanation to excel at box jumps, that I’d like to thank them for the pointers below!
1. Box Jumps (Step Up progression)
-Set up your box. You can use different types of elevated surfaces at different heights to do the exercise. A plyo platform, an aerobics step, a workout box, or if you are training outdoors, a park bench can be utilized to do a box jump
-The box jump requires explosive power and muscle contraction in the lower part of your body. Always begin with your muscles warm to prevent injury. You can engage in 10 minutes of low-intensity cardiovascular exercises and accompany it with stretching to ensure that your muscles are warm and ready to execute the exercise effectively
-Begin with a warm-up set of 10 jumps. Stand in front of your box with your hands clasped in front of your chest and elbows close to your sides. With your feet shoulder-width apart, jump up onto the box while pulling in your abs toward your spine. The object is to land softly onto the elevated surface. Hold your position on top of the box for a count of one second. Execute using 50 percent of your power in this warm-up set— this is solely to increase the blood flow in your legs, and increase your heart rate to prepare for the exercise
-After your warm-up set, execute the box jumps using all your strength to drive the power from you heels all the way up to your hips, and incorporate your arm movement forward at the same time to add momentum to your jump. Land on the box with both feet at the same time and end in a squat position. Step down after every jump and repeat. Nail 3 sets of 10-15 reps. This exercise can be part of a superset with any lower-body leg routine to add spice and fun to your workout
Tip: When doing box jumps, start small, then add height as you master the shorter distance to the ground. This will give you a progression to work to. It will enable you to conquer any fears you may have in regard to jumping
2. Box Jump Burpee
Who loves burpees? We love burpees! Add in some box jumps and they’re even better! Right?
-First drop chest to floor with feet jumping back
-Jump feet back to standing while pushing your torso off the floor
-Fully extend your hips to standing position
-Jump onto box, bench, or object and come to standing position on top of box with fully extended hips
-Jump or step down to floor, repeat
3. Lateral Box Jump
-In a comfortable standing position, with a short box positioned next to you, quickly dip into a quarter squat to initiate the stretch reflex, and immediately jump up to the box
-Land on the center of the box, using your legs to absorb the impact
-Carefully jump down to the other side of the box, and continue going back and forth for several repetitions
4. Lateral Box Push-Off
–Stand sideways with your right foot up on the box
-Push off of your right foot and jump across the box and land on the other side of the box with your right foot and your left foot on the box
-Jump back and forth pushing off your foot that is on the box. Repeat for the desired amount of repetitions
Again, because you’re fighting gravity to get yourself up on the box, you’re using it to help build muscle, increase strength, develop power…and get one good looking butt