Learn how to do single leg power hops with a stepback lunge twist while holding a weight. Presented by Real Jock Gay Fitness Health & Life.
A single leg jump out of a lunge is a quad-buster. To take it to the next level, add a weight plate and an upper body twist between jumps. The weight plate adds a shoulder and core component, but it also adds difficulty to the hops. For maximum intensity, bring your knee high as you hop.
Hold a weight plate in both hands, with arms extended at chest level. Step your right foot powerfully back in a lunge, dropping down through your back knee and thigh. Remain vertical through your upper body; do not lean forward.
1. From the starting position, jump powerfully up into the air with your left foot, bringing your right knee up as you hop. As you jump, bring both arms explosively up, such that the weight plate is overhead at the top of your jump. Land on your left foot as your arms come back down to chest level.
2. Immediately step back into your lunge with your right foot, keeping your arms extended at chest level.
3. In the lunge, with your left foot forward and your right foot back, twist your upper body 90 degrees to your left. Do not let your hips rotate; the turn is entirely through your shoulders and center. Keep your arms extended as you do this, and engage your center to keep your balance.
4. Twist your upper body back to center to come back to the beginning of the exercise, and repeat the entire hop-lunge-twist sequence for a set of 12 repetitions.
5. Next switch feet, with your right foot forward and left foot back for the lunge, and repeat, twisting right in the lunge on this side, for a set of 12 more.
Want to master Microsoft Excel and take your work-from-home job prospects to the next level? Jump-start your career with our Premium A-to-Z Microsoft Excel Training Bundle from the new Gadget Hacks Shop and get lifetime access to more than 40 hours of Basic to Advanced instruction on functions, formula, tools, and more.
Other worthwhile deals to check out:
- 97% off The Ultimate 2021 White Hat Hacker Certification Bundle
- 98% off The 2021 Accounting Mastery Bootcamp Bundle
- 99% off The 2021 All-in-One Data Scientist Mega Bundle
- 59% off XSplit VCam: Lifetime Subscription (Windows)
- 98% off The 2021 Premium Learn To Code Certification Bundle
- 62% off MindMaster Mind Mapping Software: Perpetual License
- 41% off NetSpot Home Wi-Fi Analyzer: Lifetime Upgrades