This dynamic exercise breaks the rules of traditional squatting by allowing your knees to bend out over your toes and lifting your heels off the floor, but it's still a very safe (and effective) way to target your lower body. Luckily, other than just adding weight, there is a lot of variations you can use to keep your bootcamps fun and interesting.
I like the lunge squat lunge but with a variation squat square to the front jump up, turn 45 degrees to the right and side lunge. The burpee tuck jump puts that in reverse so you bring your knees up as high as you can while keeping your arms down (or you can hit your knees as you bring them up).
However, instead of jumping straight out, you’re going to jump your legs out to the side so your body is at a diagonal. Rather than coming up into a standard jump straight up into the air, you are going to explode immediately into two alternating jump lunges. With a fairly high step in front of you, perform a burpee and then jump up onto the step when you come up rather than jumping straight up in place. Push your hips back and bend your left knee to lower your body into a squat (try to keep your right foot off the floor), reaching your arms in front of you for balance.
Try tapping just the ball of your left foot on the ground during the squat until you are able to balance the entire time.
If you're not ready to stand all the way back up, start with just the rock and then return to a low squat position.
Quickly lower your body into a squat as low as you can, lifting your heels off the floor and reaching your arms behind you. So, your first jump lunge will have your right leg forward and then you immediately jump in the air bringing your left leg forward. Now squat down to your toes, roll back on the mat bringing your legs as far back as you can and then roll back up (use one or both hands if you need help getting up).
Jump up out of your squat, rotating your body midair 90 degrees, landing in a squat, and tap the ball on the ground.
Lower into a deep squat on your right leg, going as low to the floor as you can (without lifting your heel off the floor), and then press back up to standing.
With your hands behind your head, lower into a squat, keeping your right knee behind or in line with your toes as it bends. Lower into a squat by pushing your hips back and to the left (imagine you're standing inside a box and point your hips to the back left corner).
Push your hips back and bend your left knee to lower into a squat, reaching your arms in front of you as you lower. At the bottom of your squat, squeeze your knees together and reach both arms up into a 'V' shape, thumbs facing up. Instead, if you were to plan Tuck Jump Squats (see below) into your routine you could just have the advanced clients do that, the intermediates do regular Squat Jumps and the beginners do squats. Your arms make a circular motion from the back to the front (reach them behind you as you squat down and bring them in front of you to stand up). This exercise combines upper body, lower body and core strength so you get a true full-body exercise with this variation.
Lat muscles exercises|
Dumbbell only workout plan pro apk