Operation Bootylicious Hump Day Exercise: The Box Jump

It’s Hump Day… That means it’s time to add another exercise to your Bootylicious Butt workout!

Do you wish you could cut your cardio time in half and still see the striations and cuts from head to toe? Have you ever considered incorporating the box jump into your routine?

When it comes to toning your backside, nothing beats jump training. Jump training, also referred to as plyometrics, works the body through dynamic body-weight exercises. This type of workout uses hops and jumps that focus on the lengthening and shortening of the muscles in the legs, helping to increase muscle power. Plyometric training not only tones and strengthens the lower body quickly, but it also increase your heart rate, making it an aerobic, calorie-burning workout.

Today’s Exercise: The Box Jump
Target Muscles: Quads, Glutes, Hamstrings

The box jump is a plyometric exercise that requires you to jump from the ground to an elevated surface – usually about 1 to 2 feet off of the floor. They are beneficial to improving vertical leaps, explosive strength and burning fat through metabolic stimulation.

As with all plyometric exercises, the box jump combines both strength and cardiovascular training into one exercise. This is beneficial in fat-burning programs as plyometric training has been shown to burn approximately 25% more calories by moving from one exercise to the next in a circuit compared to resistance training alone.

Also, box jumps aid in developing muscle fibers by extending the muscles of the quads, hamstrings and glutes – and then contracts them in an explosive upward momentum.

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Technique:

1. Stand facing a 12- to 18-inch plyo box with your feet hip-width apart.

2. Push your butt back and squat down until your thighs are almost parallel to the floor (A), then push strongly into your feet to jump up onto the box, using your arms for momentum.

3. Land gently in squat position (B), allowing the toes of each foot to hit before your heels (your feet should land at the same time).

4. Push off with your heels and jump back down, landing softly, toes first, in squat position. Repeat for 30–60 seconds (depending on your strength).

In order to perfect a box jump, you must develop agility, coordination, accuracy and balance. Also, you can increase the height as you get more comfortable and powerful.

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