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Exercise of the Week- Box Jumps

Posted Sep 29 2011 1:29am

And now, my personal favorite….

Box Jumps

Equipment: A plyo box, you might need to ask a trainer where these are in your gym. If you’re crazy, you can use a park bench.

Works: Cardiovascular system, glutes, hams, quads, core

The Move: Stand in front of your box of desired height.

Bend your knees into a modest squat and jump up onto the box.

Extend the hips and stand up tall, pausing before either jumping back down or stepping one foot at a time. Be sure to get your whole foot onto the box- no heels hanging off the edge!

Do this as many times in a minute as you can, rest for 30 seconds and continue for up to 5 sets.

A modification for non-impact would be to step onto the box quickly and step back quickly, keeping your pace fast and no rest.

High box jumps challenge us in ways that other exercises can’t.  First there is the very real fear of the height.  The mental and, dare I say, spiritual gains from overcoming an admittedly scary jump are huge.  The physical benefits of high box jumps range from increased explosivity to faster hip flexion. The biggest benefit of burst training is it will convert you from a fat-storer to a fat-burner. If you want to lose fat while building lean muscle you must create the correct hormonal balances. Burst training is the most effective routine for turning on your fat-burning switches and there’s scientific evidence to prove it.

So get hoppin!


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