Bodyweight
Astride Jumps (Male)
Cardiovascular · Cardio
Intermediate110
Demonstration
IntermediateCompoundBodyweight
Semi Squat Jump (Male)
Cardiovascular · Cardio
1
sets
10–20 min
reps
1m
Rest time
~110
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart.
- 2
Bend your knees and lower your body into a squat position.
- 3
Jump explosively, extending your hips and knees while swinging your arms for momentum.
- 4
Land softly on the balls of your feet and immediately go into the next repetition.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Cardiovascular
quadriceps
Secondary
quadricepshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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