HOW TO DO IT
JUMP SQUAT: Stand with your feet approximately shoulder-width apart with a light set of dumbbells (2- to 5-lbs) in each hand at your sides (or without using any weight). Shifting your weight into your heels, inhale as you bend your knees and lower your hips down into a squat. Once you reach the bottom of the squat, push through your legs and jump. When landing back on the ground, immediately lower into the next repetition (do not land on the ground with your legs straight).
OVERHEAD PRESS: Exchange your light dumbbells for a medium set (5- to 15-lbs). Lift the dumbbells to approximately ear height so that your forearms and upper arms form approximately a 90-degree angle at each elbow (this is the starting position). Exhale as you press the dumbbells overhead and together until they almost touch above your head. Inhale as you lower the dumbbells back to the starting position.
UPRIGHT TRICEPS EXTENSION: You can use the same set of dumbbells or choose a slightly lighter set (5- to 12-lbs). Holding one dumbbell in each hand, straighten your arms overhead so that your biceps (upper arms) are in line with your ears. Inhale as you bend your elbows, allowing the dumbbells to drop behind your shoulders. Exhale as you straighten your arms overhead.
PUSH-UP: Put your dumbbells to the side and position yourself in upper push-up position: palms flat on the ground right under your shoulders, legs extended behind you and lifted off the ground so you're holding your body up in a straight line on your hands and toes. Bend your elbows and lower your body towards the floor until your chest touches, or almost touches, the ground. Exhale as you push your body back up to the starting position.
CRUNCH: Lie down on a mat or step with your feet on the ground approximately hip-distance apart. Interlace your fingers behind your head, keeping your elbows pointed out to each side as much as possible. Using your abs, lift your head, upper back, and shoulder blades off the floor. Exhale as you lift your shoulder blades off the floor, curling slightly through your upper back and looking just over your knees. Inhale as you lower your upper back to the ground, keeping the head lifted off the ground throughout the set.
HOW TO KNOW IF YOU'RE DOING IT RIGHT
During the squat, you should feel your quadriceps (front of the thighs), hamstrings (back of your thighs), and butt working. You should also feel your heart rate increase a lot. As you lower into the squat, keep your weight in your heels to make sure your knees do not go past your toes. During the overhead press, you should feel your shoulders working. During the triceps extension, you should feel your triceps (back of the upper arms) working. For both of these exercises, make sure that you keep your abs engaged and tailbone tucked to avoid arching your low back. Additionally, during the triceps extension, make sure that the movement of your forearms is caused by the straightening and bending of your elbows only. During the push-up, you should feel your chest, shoulders, triceps, and abdominals working. To maintain correct form, lead with your chest and keep your abdominals strong as you lower towards the ground. During the crunch, you should feel your abs (belly) working. To maintain correct form, keep space between your chin and your neck as you curl. You should feel like you can't do another repetition at the end of each exercise during each set. If you can easily continue any of the exercises, try one of the progressions below.
HOW TO MAKE IT EASIER
Do a regular weighted or unweighted squat (no jumping) instead of a jump squat; if the overhead press is too challenging, decrease the weight of your dumbbells, or do a lateral (to the side) or front shoulder raise instead; if the triceps extension is too challenging, decrease the weight of the dumbbells; do the push-ups on your knees or on an incline (hands on a step) or do the crunch with your hands placed across your chest or at your sides.
HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions on any of the exercises, consider making the workout, or individual moves, harder. You can increase the weight of the dumbbells or the number of repetitions (or time) for any of the moves or all of them. You can also challenge yourself by increasing the intensity. To make the squat more challenging, hold dumbbells in your hands. To challenge yourself in the push-up, do more repetitions, do it on a decline (with your feet elevated on a step or bench), or do the push-ups with one foot lifted off the ground. To make the crunch harder, try lifting your feet off the ground (a 90-degree angle at the knee) or lying on a stability ball.
The information on this site and related sites and platforms, such as Facebook and Twitter should not be treated as medical advice and should not be used as a substitute for the advice, treatment, evaluation, diagnosis, or care of a qualified healthcare professional. Please see your physician if you have questions or concerns about your health.
ORDER OF MOVES
- Jump Squat
- Overhead Press
- Upright Triceps Extension
SETS & REPS & TIME
Do Jump Squats for 45 to 60 seconds or 15 to 30 repetitions; do 10 to 20 repetitions of the Overhead Press; do 10 to 20 Triceps Extensions; do 10 to 20 Push-ups; and 20 to 40 Crunches. Do more repetitions of each exercise if you're using lighter weight, and fewer repetitions if you're using heavier weight. Repeat the circuit 3 to 5 times.
WEIGHT OR RESISTANCE:
Medium-weight (5- to 15-lbs) and light-weight (2- to 5-lbs) dumbbells
two medium-weight dumbbells (5- to 15-lbs), two lighter-weight dumbbells (2- to 5-lbs); mat
DON'T DO THIS MOVE IF
Modify the jumping squats if you have knee problems. Don’t do push-ups or the overhead press if you have shoulder problems.