Brooklyn Bootcamp Body: The Squat Jump

With Bootcamp Body we’ll be giving you our favorite Brooklyn Bootcamp exercises and Brooklyn Bootcamp exercise combinations. Bootcamp exercises will get you in shape, build strong lean muscle and burn off fat. Best of all Brooklyn Bootcamp exercises can most often be modified to work with any type of fitness equipment that you might have (or not have!). If you’re in the area, come try these exercises in our Brooklyn Bootcamp in Prospect Heights – Pura Vida Urban Fitness: 184 Underhill Avenue, Brooklyn NY. Your first class is FREE.

Today’s Brooklyn Bootcamp Body exercise: The Squat Jump

The squat jump adds a nice cardiovascular component to your squats. It also strengthens the legs (you should feel a nice burn!) and creates greater power. My favorite part about squat jumps is that you can do them anywhere – indoors or outdoors. They take only your body weight – no equipment (not even shoes if you’re up for some barefoot squat jumping).

Purpose: Create explosive strength and power in the legs.

The Brooklyn Bootcamp Move: From a stand (with hands at your sides) squat down as if you’re going to do a body weight squat. Explode upwards – so that your feet actually leave the floor – and reach your hands in the air as high as you can possibly reach. Land softly and repeat immediately.

Brooklyn Bootcamp Form Check: Make sure you have mastered the squat before moving on to the squat jump – protect the knee joints by sitting back so that the weight is in your heels at the bottom of the motion and your knees never pass the plane of your toes. LAND SOFTLY on the balls of your feet – even though your weight is in your heels when you squat, your landing motion should begin with the weight on the ball of your foot. Listen for a sound. If you’re landing relatively quietly, excellent! If you hear a loud thud, concentrate on absorbing the shock to your knees by bending your legs a little as you land.

Modifications to make this Brooklyn Bootcamp move easier: Until you’ve mastered the squat, hold off on the jump squat. If you feel you’ve mastered the squat, yet you’re still not fully ready for a squat jump, try squatting down and exploding up, but instead of leaving the floor end the motion by extending so that you’re standing on your toes (with your calves flexed). If you want to add an element of balance, see if you can hold that position for a moment before returning to repeat your squat.

Modifications to make this Brooklyn Bootcamp move harder: Hold a medicine ball at your chest as you squat down. When you explode upwards, the medicine ball should move from your chest to as far as you can reach above your head. Land softly.

 

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