Wednesday, December 31, 2014

Jump the Jiggle Off January Workout Challenge

Get ready to jump off the jiggle for the New Year with these jumping plyometric exercises that is sure to torch your fat and get your heart pumping!

Jump the Jiggle Off January Workout Challenge




Thursday January 1
5 Jumping Jacks
5 Jump Squats
5 Seconds Jumping Rope

Friday January 2
5 Jump Lunges
5 Burpees
5 Seconds High Knees

Saturday January 3
10 Jumping Jacks
10 Jump Squats
10 Seconds Jumping Rope

Sunday January 4
10 Jump Lunges
10 Burpees
10 Seconds High Knees

Monday January 5
15 Jumping Jacks
15 Jump Squats
15 Seconds Jumping Rope

Tuesday January 6
15 Jump Lunges
15 Burpees
15 Seconds High Knees

Wednesday January  7
20 Jumping Jacks
20 Jump Squats
20 Seconds Jumping Rope

Thursday January 8
20 Jump Lunges
20 Burpees
20 Seconds High Knees

Friday January 9
25 Jumping Jacks
25 Jump Squats
25 Seconds Jumping Rope

Saturday January 10
25 Jump Lunges
25 Burpees
25 Seconds High Knees

Sunday January 11
30 Jumping Jacks
30 Jump Squats
30 Seconds Jumping Rope

Monday January 12
30 Jump Lunges
30 Burpees
30 Seconds High Knees

Tuesday January 13
35 Jumping Jacks
35 Jump Squats
35 Seconds Jumping Rope

Wednesday January 14
35 Jump Lunges
35 Burpees
35 Seconds High Knees

Thursday January 15
40 Jumping Jacks
40 Jump Squats
40 Seconds Jumping Rope

Friday January 16
40 Jump Lunges
40 Burpees
40 Seconds High Knees

Saturday January 17
45 Jumping Jacks
45 Jump Squats
45 Seconds Jumping Rope

Sunday January 18
45 Jump Lunges
45 Burpees
45 Seconds High Knees

Monday January 19
50 Jumping Jacks
50 Jump Squats
50 Seconds Jumping Rope

Tuesday January 20
50 Jump Lunges
50 Burpees
50 Seconds High Knees

Wednesday January 21
55 Jumping Jacks
55 Jump Squats
55 Seconds Jumping Rope

Thursday January 22
55 Jump Lunges
55 Burpees
55 Seconds High Knees

Friday January 23
60 Jumping Jacks
60 Jump Squats
60 Seconds Jumping Rope

Saturday January 24
60 Jump Lunges
60 Burpees
60 Seconds High Knees

Sunday January 25
65 Jumping Jacks
65 Jump Squats
65 Seconds Jumping Rope

Monday January 26
65 Jump Lunges
65 Burpees
65 Seconds High Knees

Tuesday January 27
70 Jumping Jacks
70 Jump Squats
70 Seconds Jumping Rope

Wednesday January 28
70 Jump Lunges
70 Burpees
70 Seconds High Knees

Thursday January 29
75 Jumping Jacks
75 Jump Squats
75 Seconds Jumping Rope

Friday January 30
75 Jump Lunges
75 Burpees
75 Seconds High Knees

Saturday January 31
80 Jumping Jacks
80 Jump Squats
80 Seconds Jumping Rope

Demos

Jump Lunges:
  • Stand with your feet together, elbows bent 90 degrees.
  • Lunge forward with your right foot .
  • Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward.
  • Repeat, switching legs again. That's 1 rep
Jumping Jacks: 
  • Assume an erect position, with feet together and arms at your side.
  • Slightly bend your knees, and propel yourself a few inches into the air.
  • While in air, bring your legs out to the side about shoulder width or slightly wider.
  • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  • Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent
Burpees:
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
High Knees:
  • In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
  • Now do the same gesture with the left knee. You will feel exhausted after half an hour or before. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions.
Jump Squats: 
  • Squat down until your knees are bent about 90 degrees.
  • Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.


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