Time
3-12 Minutes
2-3 times per week
Muscle Group
Hamstrings, Quadriceps, Abs, Calves, Glutes, Hip Flexors
Difficulty
Moderate to Difficult
Fitness Type
Anaerobic, Strength
Safety Tips
If you have a knee or back injury, please perform this exercise with extra care. Best to visit your doctor before doing this exercise.
Equipment Required
A very sturdy bench with a preference for it to be secure to the ground.
Number of Reps and/or Length of Time
Beginners
3-6 minutes
10 reps
2 sets
Intermediate
4-8 minutes
20 reps
3 sets
Advanced
8-12 min
30 reps
4 sets
Instructions
Watch the instructional video, then read the following for clarification.
Start on one side of the bench. Touch the edges of the bench. Place your body in a 45-degree angle perpendicular to the bench.
Step 3
Slightly bend your knees as you prepare to jump. Make sure there are no obstructions in your flight path.
Step 4
Launch your body opposite the side of the bench in an explosive jump. Land on both feet and check your balance as so contract your abs and maintain proper breathing.
Step 5
Jump to other side, and repeat to your level.
Notes
Try to move as fast as possible but ensuring you have full control.
Fitness Tip
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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