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Tuck Jumps are exercise which helps you to gain flexibility and strength your lower legs. This exercise is very beneficial for athletes. Once the athletes start doing tuck jumps exercise, they can see the improvement in speed and acceleration.

How to do Tuck Jumps

• You should stand straight. Your feet should be shoulder width apart.
• Start the leap up in the air as high as possible. Your knees should tuck into your chest.
• While you are in the air, you should tuck your legs into your hips.
• You should extend legs down before landing. As soon as you land on both the feet, you must propel yourself into the earlier position.
• You must repeat the exercise desired number of times.

This exercise is also known as knee tuck jump. Another kind of tuck jumps, burpee tuck jump, strengthens the full body just like aerobic exercise. In order to do the exercises perform the simple steps as mentioned below:

• Initially stand straight.
• Then drop in a squat position. Hands should be on the floor. The hands should be in front of you.
• While lowering yourself for push up, kick the feet backwards.
• Then return back to squat position and concurrently push your arms up.
• Try to leap upwards as high as you can. Once you reach at the top you can also clap your hands.

Tips

• It is helpful to do tuck jumps on trampoline.
• While doing exercise you must wear loose and comfortable clothes.
• While doing ensure that you wear athletic shoes or do the exercise barefoot. Never wear heals while doing the exercise.
• Ensure that you do the exercise initially under supervision of the expert. If not done correctly even simple movements can hurt you.
• The space where you intend to perform the exercise should be clear and no clutter should be around. Since you would jump hence, ensure that nothing obstructs your movement.
• In order to expertise in the same you need to do practice a lot.

The tuck jumps is the simpler type of abs exercise. This involves jumping yourself upwards and bringing knees close to chest. Other variation to this is pike jump. It starts in the same way, but you only need to ensure that legs are perpendicular to the body and straight. It should not be bended into chest.

A lot of people say that the Clean and Press Barbell is a long forgotten exercise. However, it is one of the most effective workouts to do for those who are really concerned about their fitness and really want to build up their body to the fullest. It can be done with either a dumbbell or a barbell. This kind of exercise not only builds up your strength but also gives your body a lot of speed. It is an exercise which is done to focus on the deltoids. The other muscles it focuses on are:

• trapezius
• quadriceps
• hamstrings
• triceps
• buttocks

The ideal gear for this would be an Olympic barbell.

How to do the clean and press:

First of all take an Olympic barbell. Keep it on the floor and also be sure that on both side of the bar there is some space. Put quite some weight on the barbell. However make sure that the weight is adequate for your body and you can adjust to it. Now keep your feet apart and have the length of a shoulder between them. The barbell should also be positioned between your toes and the heels.

Now you must bend down and grab the barbell with an overhand hold. Now slowly push your butt down. Then by this time, you thighs should be parallel to the ground.

Remember that while doing the Clean and Press Barbell , your back must always remain ramrod straight. This is highly important. In case your back does arch you might end up with a back injury which will ruin the rest of your life. Thus be very very careful. Your career as an athlete might come to an untimely end.

There is another clean and press exercise which also involves the barbell. This is used for really strong legs and is good for those who are really fit. Here in the Barbell Hang Clean and Press Exercise, you have got to use the barbell all over again. You stand in front of the barbell. Keep your feet below the barbell and the latter should cross over the ankles as well. Now, keep your toes point in an outwards direction. Always keep your head straight up and remember to keep your back really straight and tight as well. That is of prime importance. Even your shoulders should be straight up.
Now bend forward and pick up the bar. The arms should be vertically positioned in front of the bar. Push with your legs and pulling with your back, lift the bar up and stand straight with it.

The bar should be hanging in front of you at the level of your groin.

If you do this  Barbell Hang Clean and Press Exercise religiously you will seriously get strong legs just like you wished.

Who doesn’t yearn for a shapely butt like the ones they have in those movies? Well, you can have one too if you are regular with some butt toning exercises. These will really help you to get a greatly shaped butt which will grab every one’s attention in the room. The only thing is you will have to do these workouts regularly and put some effort into them. Once you do that you will see the magic happening very fast! So get cracking on some really needed exercises which will tone your butt like never before.

Here are some of those exercises:

• Walking lunges: You have to keep your feet joined. Chest should be sticking out with a firm mid part as well. With your hands on your hips take a forward step and then bend the knees. The knee behind should be touching the ground. When you are going up again, step forward with the other leg. This should be done alternately.
• One of the best butt toning exercises is the Plie squats. Here you stand with your legs apart from each other. Hold a dumbbell and also keep it in front of you at an arm distance. Keep straight and bend knees on your heels. Then go up back again and it will put pressure on your butt and thighs.
• There is also the dumbbell dead-lift. Here stand with your feet apart and have a dumbbell in each hand. Now bend forward at the hip. The dumbbells should be at the level of your ankles. Always keep your back straight and remember to put some pressure on your thighs as well.
• Then comes the Reversed Lunge: Keep your feet joined and put your hands on your hips. Take a step behind and then bend on your knees. Once you are done you can slowly push yourself back upwards. Alternate with each leg. This is recommended as both butt and thightoning exercises.

The best of the lot:

There are exercises and then there are some. One of the best exercises which will help you get your dream butt is the Hip Lift Progression. This will help your butt and the back which has been aching for such a long time. Do the Hip Lift Progression on a mat so that your back does not suffer after you are done with it! Lie on the mat with arms at the sides, feet on the ground and bent knees. Push your hips upward and maintain it for one count. Do this for sixty seconds each. One of the butt toning exercises ever!

So, what are you waiting for? Get cracking on that dream butt!

Box Jumps is one of the most ideal fitness workouts ever! It comes near to being something which exercises almost the whole body. And it is also ideal for everyone, no matter how fit or unfit they are. Thus anyone can do it. Also the equipment needed for these is very basic. Thus one does not need a very complicated and expensive gear for these. It can make you very athletic as well.

The first thing that you must do is to set up the box. That is the first stage of the box jumps equipment. You can use quite a few boxes and set them up at different heights depending on how fit you are. It is so simple that you can even use a bench as a box in the workout.

First of all you need to warm up because this requires quite a bit of muscle here. After you have gotten them all flexible, do some cardio as well.

Doing a box jumps workout:

To do this, you must first stand in front of the box. Your hands should be at your sides. Keep your feet a little apart and then jump on top of the box. For about a second maintain a position and then jump down. You can do it about eight to ten times at one go. At first this might be a little difficult, but then with time the box jumps exercise becomes really easy as well. Once you get into the groove of it, it becomes a piece of cake.

There are many ways in which you can modify this exercise. You can even hold a dumbbell in one of your hands to add to the weight. While jumping you can put in a lateral jump here and there to make it a little more complex.
There are many reasons why a person should do the box jumps. It has many advantages as well:

• The box jumps technique targets all the volatile muscles of the body. As a result, this is really good for all the sports people. They can do higher jumps.
• It also makes the legs stronger and gives it more of stamina.
• Since it does not have much equipment, the box jumps can be done on any flat raised surface.
• The higher the platform is, the higher your jumps will be. As a result, the workout will be more vigorous and effective.
• It gives you better coordination capacities as well.
• This exercise also brings a lot of strength to the lower part of the body.

Thus box jumps benefits everyone and you should waste no time in trying it!

For all those who want the ideal shoulders, what better than the Clean and Press Dumbbell? This is one of the best exercises that can help you develop those dream shoulders that you have always been dreaming about. There are a few steps which you can follow to develop those shoulders using this exercise. Here they are:

• First of all, get a pair of dumbbells. Hold them and stand with your legs apart. The distance between your legs should be roughly the width of a shoulder.
• You should be holding the dumbbells in a  downward direction. Your palms should be facing your thighs and the dumbbells should be stretched out at an arm’s length.
• In one long pull, push the dumbbells upward up to the level of your shoulders. Squat down to get it while doing the Dumbbell Power Clean and Press Exercise
• Now stand up in a straight position and pull the weights above your head.
• Now bring them back down to your shoulders and then get back to the original position.

There is another variant of this exercise. It is done with one arm. That is, you take one dumbbell in one hand instead of having one in each. This allows you to focus on each of your shoulders separately. On the downside, the problem is that it requires a lot of strength and stamina in one arm to be able to pull that off. Hence it is not recommended for the ones who are just starting out. First you really have to be sure about your fitness and know how much of weight you can actually carry. Once you know that, one arm clean and press dumbbell will be easily within your reach.

Doing the exercise with two dumbbells:

This exercise is a combination of many exercises at one. Thus it has many benefits which are all clubbed together. It utilises the shoulder part, the potential of getting a good leg workout and also putting in squats for the legs and the hips. What could be better?

You have to stand straight and hold two dumbbells, one in each hand. Hold them at the sides and your palms should not be outwardly facing. Get into a squat from the hips and keep the weight focussed on the heels as you do it. Your arms should be dangling from the shoulder while you are doing the 2 Dumbbell Clean Squat Press. Now with some force, push upwards and also bring the dumbbells up to the shoulder.
Keep doing this sequence for about twelve times in a row. Thus very soon, your dream body will come true because of this explosive exercise.

The Depth Jump is an ideal exercise which works out the quadriceps, the hamstrings and also the glutes. Even the calf muscles are really well exercised. This is great for people who are athletes or those who want to develop an athletic body. There are three things that this workout helps to develop in an athlete:

• accelerate or speed.
• Jumping capacity
• strength in the legs

This exercise is usually an important part of any sport which requires a lot of vigour. That would include sports like:

• football
• hockey
• lacrosse

Since it helps in building up strength in the legs,, this depth works amazingly for athletes who are building up speed and stamina in their legs. This would be ideal for runners and even sprinters. Especially runners who do long distance runs.
The depth jump exercise is not difficult at all. Anyone with a basic level of fitness can do these workouts and really build up some stamina.

How to do the depth jump training:

You need a box or even a slightly higher platform.
The first step is to position yourself atop the box and your feet should be apart at the length of a shoulder. The second step is to slowly jump off the box and ;land in front of the box. Get onto the ground on both your feet. Just be relaxed while doing this. After you have done this, again jump off the floor onto the box or the platform. Do it immediately after you hit the floor, and do not let your legs soak in the impact of the jump you just made. Do these steps for about ten times. Always start with ten jumps and not more. The depth jumps plyometrics will slowly help to build up the strength in your legs.
Slowly once the strength starts developing you must start increasing the number of jumps by five repetitions each.

Tips for the depth workouts:

Remember that the height of the box determines the workout. If you have a higher platform then your legs will get more strength. On the other hand, if you have a lower one then you will develop more speed.
When you do it, remember to wear proper sneakers or your feet will hurt real badly. And do warm ups before the depth jumps.
There are also the upper body depth jumps. This builds up a tremendous amount of body strength in the upper parts of the body as well. Thus if you are doing the depth jump, remember that the hard work will pay off really well!

The best part about the Forward Dumbbell Lunges is that it is excellent for a workout of the entire body. There is a certain way that you have to prepare for it and do the exercises as well. First of all, you must stand holding the dumbbells in your hands and also keep them them pressed to the sides. Now lunge in a forward direction. Do this with one leg only. You must land on the heel and then immediately shift on the front part of your foot. Now, lower down your body. Flex your knee to achieve that effect.
Now extend your hip and go back to your starting position as you were standing. Now do it with the other leg. Remember that your upper body must always be rigid and straight up. There is also a difference between a short lunge and a long lunge. The former helps the glute muscles while the latter focuses on the quadriceps.

Doing a variation of this exercise:

There is another type of this exercise called Dumbbell Forward Lunge Press which you can do as well. That is even better for giving the whole body a really rigorous workout as well. Here is what you have to do:

• First of all, pick up the dumbbells and bring them up to the shoulder level. Your feet should not be wide apart but very closely joined. Your torso should be up and straight as well.
• Now lunge forward and then while you are getting back to your original position, you should push your dumbbells in an upward direction. Now bring them down at an angle of ninety. Now take a deep breath and go forward again. When you come back to the starting point let your breath out.
• Now alternate with the legs. You should do a lunge and then a dumbbell press on an alternate level. Always keep your knee at a ninety degree angle when you are doing the lunging part.  This is a good variation of Forward Dumbbell Lunges .

Here are a few tips that you should consider while you are doing this exercise. Remember when you are doing this, you should be in a proper fitness mode. If you don’t think that you can handle too heavy a weight, then you should try dumbbells with a light weight. You can do the exercise by stepping instead of a lunge. You can do a lunge walk as well. There are various modifications which you can try out to bring some life into an exercise routine with the Forward Dumbbell Lunges .
So what are you waiting for? Go ahead and try this really exciting thing out.

This is for those who would love to stay fit and do some good aerobic exercises. That is precisely what the Burpee is. Usually, it is done in a series of four steps so that there can be maximum effect on the body as well. Here are the following four steps:

• Stand on your feet. This should be your initial position.
• Now you must squat on your feet. Keep your hands on the ground in front of you. This will be for support.
• Now kick both of your feet in a backwards direction. At the same time, get in to a lower position in the form of a pushup.
• After you have done that, quickly get back in to the squatting position. Also push yourself up with your arms.
• Now get on to your feet and jump high into the air. Your arms should be above your head.

When you are jumping you can even clap your hands to pump up the level of energy in yourself. There are a few kinds of the burpees exercise:

• first of all, there is the burpee where there are no push ups. So it is called the No-push up burpee. When you are doing the kicks at the back, you do not do a push up.
• There is no jump involved. After you have gotten back into the squatting position, there is no jumping in the air.

These two types are the easier ones. If you are just starting out, you could begin with these two until you have some more stability as well as stamina.

Doing the difficult types of burpees:

These types of the burpees are for those who have already done a bit of exercising and know exactly where they stand in terms of fitness, stability and weight. Doing this also needs a fair amount of coordination so if you think you are ready, you could start up with these.
There is types of burpees where you jump. There are two kinds of jumps, the long and the tuck jumping types. In the former you jump in front and not up. In the latter, you will have to pull in your knees up to your chest while doing the jumps.
There is also the obstacle burpee workout routine. Here you need to jump over some hurdle in the middle of the burpees. Then there is the one where you jump on top of a flat surface or more ideally a box. You jump onto a box and then back down.
Thus there are quite a few kinds of the Burpee that you can do. These exercises are really active and also meant for those who really want to be fit and healthy.

The Plie Squat is ideal for people who would love to exercise and consequently develop their leg muscles at will. This helps because it involves a placing of weight on the foot and working around that pivot. The plie squat is slightly different from the traditional squat that you are used to doing in general. The entire point of a plie squat is to be able to incorporate different parts of your body in to the exercise. For example, you can involve a bit of your thigh or rather your inner thigh in to it.
Here are the steps for the exercise:

• Stand in a wide stance and your toes should be pointing outwards as well. The toes have to be in line with your knees.
• If you are confident about your fitness then you can even add some more weight to make the workout more intensive. To do the plie squat exercise with more weight you can even have dumbbells which you can hold at the level of your thighs. There can even be a dumbbell on your shoulders or even behind your head.
• Know you can start bending your knees and then squat down. Again, the toes should be well aligned with the knees. Also, your abdomen should be rigid and straight.
• Always remember that while you should bend down as low as you can, never do so at the cost of your balance. Remember to keep straight at all times while doing this exercise.
• Go back to start position after this. Do so in a pushing motion.

A heavyweight modification:

This is for those who are absolutely confident that they can handle some heavy weight. This is obviously for those who have handled heavy weights before and know how much weight they can handle. This will give you more strength and resistance as well. To do this, take a dumbbell which is quite heavy. This heavy weight plie squat is for serious weightlifters as well. Take a dumbbell and then hold it with hands. Stand straight. Your arms should be dangling at the front. Now bend the kneed and squat down. This should be done with a straight back.
Do this exercise ten times. Never arch your back at all while doing this.

This is a really good variation of an orthodox squat. While a squat will do just some basics of exercise. However these plie squats are really good for overall development. The Plie Dumbbell  Squat Exercise is ideal for those who really know what they are doing. If you really want to do it with dumbbells then you can even use weights which are lighter as well. That way you can play so safe.

Go ahead and try these and you will be sure to come out with a smile and a great body!

The Split Squat Jump is meant for exercising butt. This is similar to split squat. Jump is added to the exercise and this makes it more challenging. This is sometimes also termed as alternation split squad jump.

How to do Split Squat Jump

• To start with the exercise stand straight with hands on the sides.
• Feet should with shoulder width apart. The toes should point forwards.
• Then take one step forward in the split space. And then drop down such that the knee in front is at right angle i.e it is bent at 90 degrees.
• The knee at the back should not contact with the floor.
• Then rapidly push yourself upwards with help of knees and thighs. Jump upwards as high as possible. In the air try to swap the position of your feet.
• When you land on the floor, the front leg would be at back and the back leg would be in front.
• Drop yourself in the split squat position.
• Repeat the exercise as per your convenience.
• Ensure that while doing the exercise the chest is lifted back straight and head must be looking forward.

The intensity with which the split squad jump is done strengthens your body. There are variations to the exercise.
Cycled Split Squat Jump: This increases the fitness of the body overall. Legs must be split in the position same as one would do in the lunges. One leg should be bent at 90 degrees in the front. The other leg should be at the back. Then jump upwards and while in air switch the legs and then land on the ground. This exercise enables you to achieve incredible strength for your body.

Barbell Split Squat Jump: This requires an additional bench or elevated step. You need to hold the barbell in such a manner that it rest on the neck. Then stand with the feet apart. One foot should be forward and the other should be backward. Then squat downwards by bending the knee and the hip of the leg in front till the knee at the back touches the floor. Then return to the standing position. Extend the hip and the knee of the front leg. Repeat the movement with opposite leg.

While doing the Split Squad Jump ensure that knees point in the same direction as the feet while doing the movement. Also ensure to consult the expert while doing the same.