The Jump Squat

https://www.youtube.com/watch?v=DeTBwEL4m7s

Do you have hops?! lol. 

No I am kidding, but seriously, do you have hops? If so this is one exercise that will test that but no worries, no competition. If you don’t have hops, this is still a good exercise for you to implement into your regular routine to have some variation and working on different muscle groups, not mention explosion. 

From watching the video that I provided you, you would assume this exercise is “easy” and doesn’t take much to do, but let me correct you by saying, form and technique is needed if you want to avoid injuries. It is also assumed that like Scott, I have a 6 pack and women probably gawk at me and men envy me or the other way around, but I hate to disappoint you, I actually look better than this dude Scott and my hops carry me to the next planet. LOL. #sarcasm

How do you perform a “Jump Squat”?

  1. You can either choose to cross your arms over your chest or do what Scott is doing and hold your hands together, OR you can put your hands behind your head, whatever works best for you. – typically just hold my hands like Scott. 
  2. Position feet at shoulder width apart, with back straight and head up – don’t want a rounded back
  3. Keeping your back straight and chest up, you will squat down as you inhale, until your upper thighs are lower to the floor, 
  4. Using the ball of your feet, jump straight up into the air as high as possible, using your thighs as “springs” (exhale during this portion of the movement)
  5. When you touch the floor again, immediately squat down and jump again
  6. Repeat for the recommended repetitions. 

Why should I “jump squat”?

  • Develop explosive power
  • Increase your heart rate
  • Builds strength
  • Helps with weight loss
  • Maintains mobility and balance
  • Can be used as a plyometric exercise, which can help reduce injuries if done correctly. 
  • works on the quads, hamstrings, core, glutes and lower back

Make your Jump squat more challenging:

  • Use dumbbells
  • wear a weight vest
  • do more reps
  • use a barbell – although this is more advanced and not recommended if you have no experience, people tend to have too much weight and end up hurting their joints when using the barbell
  • The use of a sandbag
  • Medicine balls

For beginners, using the TRX can be helpful and be a little easier to manage a jump squat, I have found that in my opinion, jump squats were easier using the TRX. Again, this is an exercise you will want to consult with your doctor before performing. I hope you have all enjoyed learning about the jump squat, feel free to share this! 

 

Your fitness blogger,

Shay-lon xoxo

 
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Wearing a Weight Vest

weight-vest

Okay so for beginners, this shouldn’t be too long of a blog post, I know how some of you yawn at all my post and yet still manage to come back for more, LOL, Only kidding. 

On a more serious note, have any of you considered wearing a weight vest while working out, or taking a run? Chances are a small number of people have actual done this and most of the time it isn’t something I would recommend in the first place unless you are a more advanced athlete or have a good fitness level where it will add to your skill and not hinder your progress. 

Some of you are probably thinking, “why is she writing about wearing a weight vest if the chances of people actually doing this is very minimal?” well to be honest with you, because I had the chance to wear one while running a 800m run, and I turned down my chance because I didn’t think I could possibly hold an extra 20 lb and run a 800m with a decent time. I don’t always feel the need to show off my skill level and when I do, I make sure to not look like a dumb ass in front of elite athletes, and/or everyday general population. Neither group needs to see me make a fool of myself in order to make myself seem “cool”. Nonetheless, I have been looking into getting myself one, not because I feel the need to make a valid point, but because it actually occur to me that I have gotten stronger since that time and have developed a much higher level of confidence than I had in the beginning. I like to challenge myself without going crazy over the top.

Back to my point, I wanted to do a brief post on how adding a weight vest to your workout has its positives, but like I said, don’t feel obligated in going out to buy one, there is more than one way to get a challenge from a workout; but for those of you who may be interested, this will be a fun post for you to read. 

  • Combined with resistance training, the potential for performance enhancement increases.
  • Good tool for variation
  • Takes cardio exercises to a WHOLE NEW LEVEL 
  • Weight vest should be used occasionally (not all the time) to prevent injury and overuse
  • You can choose how much weight is on your vest
  • Known to increase strength and endurance – previously said 
  • Said to have musculoskeletal benefits
  • Weight vest are not cheap items 
  • You need to be physically in shape before you consider going “rambo” LOL
  • Not something I would recommend for children (yes, people have asked) – seriously what child wants to add an extra 20 lb while running around with his/her friends… 
  • Some people have complained of back and shoulder problems after using a weight vest 
  • Joint pains are another popular injury while wearing a weight vest
I think it obvious that if you are wanting to purchase a weight vest to add to your workouts, you will want to know what exercises will benefit you using one, how often you should use it and what weight would be appropriate for you specifically until you are ready for something heavier. It is also recommended that you give considerations to the environment you plan on wearing it in and the length of time you plan to have it on. Would love to hear from those of you who wear weight vest during your exercises, what exercises you add it to? 
Your fitness blogger,
Shay-lon xoxo