Frog Jumps (with optional knees to chest)
This is an explosive movement that will challenge your body drastically. Just like the name suggests, this pose is about jumping like a happy frog. This pose can be done anywhere easily and really maximizes the calorie burn while elevating your heart rate quickly. You will strengthen your legs from toes to hips, burn fat, and tone your core. I suggest doing this pose for 20-30 seconds, taking a 5 second break, then repeating for 3-5 more sets. Try to go at least for a whole minute!
level 1. Begin in a squat position, like a frog. Have your hands on the ground, lift your heels and make sure your knees are turned out to the side. Take a deep breath in. On your exhale, push into the ground with your hands and feet and leap straight up into the air. Reach your arms overhead as you jump and stretch through your legs making them straight. Land onto the ground in your squat position. It’s just like a big frog jump! You can perform this movement by jumping straight up or propel yourself slightly forward while you jump to travel. To make this pose slightly easier, keep your hands behind your head while you jump.
Level 2. Repeat level 1, but bring your knees into your chest when you jump up, rather than keeping them straight. This will increase the core workout of this pose.
call this pose the Tucson Trainer because it’s a great full body workout all in one. Just like the frog jump, this is one of the most efficient, functional workouts you can do. You’ll build endurance, strengthen your entire body and burn calories while elevating your heart rate and breaking a sweat.
1. Begin in a standing position. Jump straight up to the sky, reaching arms high overhead, and stretching the legs straight and pointing the toes. Land with a slight bend in the knees and bring your arms down to your chest.
2. Press your arms straight out in front of your chest as if you were bench pressing the air, as you squat a few inches lower. In this variation, keep your knees pointing forward and your knees over your ankles.
3.Bend at the waist as you squat deeper and touch the ground outside your feet with your hands. Sit low in your hips as if you are sitting on a very tiny chair. Make sure your knees stay pointing forward and don’t go past your ankles!
4. Repeat #2: Press your arms straight out in front of your chest as if you were bench pressing the air, as you lift your check and sit up higher.
4. Begin again. This pose can be performed quite quickly. Try doing each part of this pose with the beat of music. Up-center-down-center, and repeat.