Prisoner Jump Squat

Description

Prisoner squat jumps focus attention on the core, making this a great overall cardio exercise. By placing the hands behind the head, you engage the abs and the back, which challenges the core. This is an advanced exercise that is high impact, so protect your joints by landing with soft knees. If the impact is too much, you can do the move without jumping. If you’ve never tried this move, take your time and ease into it with small jumps. If you feel discomfort or pain, avoid this exercise.

1. Begin with feet wide and the hands behind the head.
2. Squat as low as you can, taking the torso slightly forward without rounding the back.
3. Jump up as high as you can, keeping the hands behind the head.
4. Land with soft knees and repeat for 30-60 seconds.
5. Add this move at the end of your regular cardio workout for an added boost, or do it a few times during your workout whenever you want to add intensity or mix things up.

Why I Love This Move!

Why I love this move: This move uses both your lower body and your core. It can be done anywhere and is a great exercise for conditioning the body and increasing the intensity of a workout to blast fat.

When I Use This Move

The Prisoner Jump Squat is a great move to add into weight training routines or as a part of a HIIT workout. An example of a weight training routine using the Prisoner Jump Squat would look like this:

Repeat 3-4 times for As Many As Possible reps:

1. Reverse Pull-Ups
2. Push-Ups
3. Prisoner Jump Squats
4. 30 seconds of rest

Give This a Try:

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