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Quadriceps· HighHamstrings· HighCalves· HighPectoralis major· MediumRectus abdominis· MediumObliques· Medium
Drop to a push-up then jump up — intense full-body cardio.
Target muscle
QuadricepsHamstringsCalvesPectoralis majorRectus abdominisObliques
Equipment needed
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Step-by-step guide
- 1Stand tall, squat down and place both hands on the floor in front of you.
- 2Jump the feet back to a plank, lower the chest for one push-up.
- 3Jump the feet back in toward the hands, returning to the squat.
- 4Jump straight up with arms overhead, land softly, then repeat.
Safety notes
Tiếp đất MỀM gối khi nhảy xuống.
Giữ lưng thẳng ở pha plank, không võng lưng/chổng mông.
Người mới bỏ pha nhảy hoặc pha chống đẩy để giảm cường độ; bước chân ra thay vì bật.
Correct form tips
- Brace the core in the plank so the back doesn't sag.
- Land on the balls of the feet with soft knees to absorb impact.
- Beginners can skip the push-up or step the feet instead of jumping.
Mistakes to avoid (injury risk)
- Sagging the back in the plank/push-up → lower-back pain.
- Landing with stiff, straight knees → knee-joint stress.
- Going too fast and losing control → poor form and injury risk.