This is the workout for 8/18/2010.

As we continue to do different things to stimulate the body we come to a “jumping cardio” version of JONESERCISE.

There are a lot of different jumping drills used for this workout. Seems simple…it is…and also effective.

A few other things were added as well. Particularly using agility ladders. We haven’t used them in months. Great warm up…if we do one.

Music: A Perfect Circle. T-Shirt: Some pseudo gi.

Warm up: Agility ladders. There are hundreds of different drills to do on the ladders. Great little warm up.

Next: The beginning of the jumping stuff. Drill one: Jump up/out. You simply jump up as high as you can followed by jumping forward as far as you can. We did 2 x 25 yards.

This was followed up using the same drill but adding a medicine ball, sprawling on the medicine ball and doing a push up. Just makes the drill harder. We did another 2 x 25 yards.

Next: We gave the thighs and hips a break but burning up the calves. We did quick stutter steps 2 x 25 yards.

Next: More jumping drills.

  1. 1/4 Jumping, 3 x 10. You squat about a quarter of the way down and jump up as high as you can.
  2. 180’s. with a pause. You jump, twist 180 degrees, land and pause before going back again. 3 x 10.
  3. 180’s without a pause. You jump, twist 180 degrees and as soon as you land you immediately go back. Yeah…getting tired now! 3 x 10
  4. 360’s. You jump and try to get all the way around. 3 x 10.
  5. Parallel jumps. Squat down where the thighs are parallel to  the floor and jump as high as you can. 3 x 10.

Next: Time to ive the thighs a break but will kill the hips and glutes with Monster Walk variations.

  1. Walking sideways with gold t-band around the ankles. 2 x 25
  2. Quick shuffle sideways with gold t-band around the ankles. 2 x 25
  3. Squatting position monster walk with gold t-band around the ankles. 2 x 25

Next: Core/abs. Everything was done with the gold t-band still on with tension. This creates a whole new dynamic to the core/ab exercises.

  1. Crunches 50
  2. Leg raises floor to half way up 50
  3. Crunches 50
  4. Leg raises from the top to half way down 50
  5. Crunches 50
  6. Leg raises from the floor all the way up 50

Video:

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Comments
  1. Jumping Cardio…

    I found your entry interesting do I’ve added a Trackback to it on my weblog :)…

  2. […] did something similar a few months ago. It was […]

  3. […] We’ve done some jumping workouts before but not habitually. […]

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