So, you want to shape your buns faster? Do the box jump exercise more in your workouts……
The box jump is a power exercise meaning that it is done at full speed. Power exercises activate your bulkier fast twitch muscle fibers which will shape and tone your butt, hips and legs better.
Shorten and intensify your workouts with more jump training exercises (plyometrics). Plyometric workouts also burn more fat and calories during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.
Do the box jump with at least a knee high plyo box:
Warmup: Do a warmup of jogging 3 minutes and 2 sets of squat jumps, 6 reps each.
1. Set up your box about 1 or 2 feet directly in front of you.
2. With your feet a little more than shoulder width apart, descend into a squat and explosively jump up onto the box. Hold your position on top of the box for about 2 seconds and jump back down. Do a set of 8 repetitions. Rest 3 minutes between sets. Do 4-5 sets.
A certain amount of strength (core and overall) is needed to enhance your jumping power. Quadriceps, hamstrings, hips, glutes and calves are targets for improvement if you want your lower body to look great in 3-D space! Squats, lunges, leg presses, step ups, hip abductors and calf raises are all good exercises to improve lower body strength.
A female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.
Plyometrics is high intensity training, placing great stress on the bones, joints, and connective tissue. Jump training places you at greater risk of injury than less intense training exercises. It is important to perform the exercises correctly before implementation of full-speed exercises.
I recommend doing plyometric work 2 times a week . Strength work can be done 3 times a week. You should do your plyometric work on the same day that you do lower body strength training. Lower body plyometrics would be done before your leg strength work because plyometrics are done with maximum effort. Therefore, you need to be fresh.
Add box jumps to your exercise routine…..your buns and legs will look great!
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Mark Dilworth, BA, PES
Her Fitness Hut