By Cesa Paula Personal Trainer

To intensify a workout, I love to incorporate full body exercises into my clients’ programs. One of my favorite exercises is the squat jump. This fantastic plyometric move helps shape up your legs and glutes, strengthen your core and really gets your heart rate going! It’s an excellent addition to any resistance or cardio program.

The Warm-up: Before you start, warm up for 3-5 minutes with a jog or simply run in place. Ensure that your squat form is correct and perform 10-15 bodyweight squats.

The Exercise: Start in the squat position, with your feet hip width apart, thighs parallel to the ground or lower, your back naturally arched and chest up. You could have your arms down by your sides, or place your hands behind your head, upper arms about parallel to the ground. Putting pressure on the balls of the feet, you are going to jump straight up. Land softly and immediately back into the squat position. Perform 10-15 repetitions, 2-3 sets, depending on your physical condition. For a more advanced variation, hold on to a pair of light dumbbells. This exercise is best for those with minimum to no knee or back issues.

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Cesarina Paula
Certified Personal Trainer, ACE
Kettlebell Concepts-Trained Instructor | TRX-Trained Instructor