Choose five aerobic activities from the list below and complete each exercise for 1 minute. Cycling (indoor or outdoor) Stairmaster, elliptical or other cardio machine. Hence, the “tucking” part of the movement.Īs gravity starts to bring your body back down, drop your knees so your legs are extended beneath you and slightly bent. 15-Minute Total Body Circuit Workout: The 5-4-3-2-1 Workout. Push strongly through the soles of your feet and swing your arms forward to create enough momentum to launch your body into the air.Īs you continue to jump upwards, quickly throw your knees up towards your chest as high as you can get them.
Relax your knees slightly so they bend down into a semi-squat and swing your arms back behind you. COMPLEX 9 BARBELL COMPLEX COMPLEX 4 3 push-ups, 1 tuck jump 6 push-ups, 2 tuck jump 9 push-ups, 3 tuck jumps 12 push-ups, 4 tuck jumps 15. Your upper body should be upright and your hands should be down at your sides.
To begin the Tuck Jump, stand with your two feet flat on the ground and shoulder-width apart. Every 1:30 for 7:30 do: 15 Tuck Jumps 8 Handstand Push-ups Scaling Options: HSPU > Pike Push-ups > Hand Release Push-ups 3 things: - Each round should take around 1 minute to complete. This Plyometric movement will not only condition your glutes, hamstrings, and abs, but will burn calories in the shortest amount of time possible. In an explosive manner, press through the heels, shifting weight towards the ball of the foot as. Begin to sit back, keeping the weight on the heels going down in a squat. This will help you get used to the feeling of your feet leaving the ground and can be a good sub for keeping int. Standing with feet shoulder width apart, facing forward, head up, shoulders back, and back straight, brings arms slightly in front of you and to the sides for balance. Including tuck jumps in a Tabata is one of the most effective ways to get your HIIT on.Not many exercises are better than the Tuck Jump to get your heart, lungs, and blood pumping. Jump and tuck your knees as high as you can. They can also improve muscle stabilization – which is important for barbell movements.Ī solid set of tuck jumps is one of the best ways to spike your heart rate and propel you into that magic HIIT zone of 85 – 100% Heart Rate Max. Immediately rise up, extending your hips, knees, and ankles (come up onto your toes). Bend your hips and knees to lower your body into a quarter- squat. The explosive nature of tuck jumps is key to helping us build strength for heavy barbell movements like deadlifts. Stand with your feet between hip and shoulder-width apart and soften your knees. Targeting the quadriceps, glutes and hamstrings, tuck jumps are a fantastic way for Olympic weightlifters, powerlifters and athletes to develop greater power production in the lower body. THEY IMPROVE YOUR STRENGTH FOR WEIGHTLIFTING They can be especially effective for sports such as soccer and basketball.
Tuck jumps are a type of plyometric movement, which can increase the rate of muscle contraction, increase power output, enhance muscle performance and ultimately result in enhanced athletic performance. When the core is properly engaged, the force generated from the leg muscles is transmitted to the upper body efficiently through the spine without reducing acceleration as you lift off the ground. The energy required not only to jump but to pull the knees into the body is incredibly taxing, and therefore will torch calories and burn fat fast.īoth the rectus abdominis and external obliques work significantly harder during tuck jumps than regular squat jumps because the core muscles are required to generate a high level of support to lift the knees towards the chest, as well as land safely. Love them or hate them, they remain a staple of LES MILLS GRIT ™ and BODYATTACK ™ and in the UNITED releases, they make a surprise appearance in BODYCOMBAT ™ Track 8! Apart from looking super impressive (kind of like you can fly), what do tuck jumps actually do for us?Īs anyone who has performed several tuck jumps in a row will know, they are a hugely demanding exercise.
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