Step by Step Guide

  1. Begin by standing upright with your feet shoulder-width apart and arms by your sides.
  2. Tighten your abdominal muscles to stabilize your torso and maintain proper posture throughout the exercise.
  3. Lower your body into a squat position by bending your knees and pushing your hips back, as if you’re sitting back into a chair.
  4. Keep your chest up, back straight, and weight on your heels as you lower down.
  5. From the squat position, explosively jump upwards, extending your legs and pushing through your heels to propel yourself off the ground.
  6. While in the air, shift your body to the right (or left) side and extend your legs fully to clear an imaginary hurdle or obstacle.
  7. As you land on the opposite side, bend your knees to absorb the impact and land softly, focusing on maintaining balance and stability.
  8. Immediately upon landing, transition into another squat position to prepare for the next repetition.
  9. Perform the movement in a fluid and controlled manner, alternating sides with each repetition, and focusing on maintaining proper form and control throughout the exercise.

Benefits of The Up & Over

  1. Lower Body Strength: “Up & Over” targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves, helping to strengthen and tone these muscle groups.
  2. Cardiovascular Endurance: The explosive jumping movement elevates the heart rate, making “Up & Over” an effective cardiovascular exercise that improves endurance and stamina.
  3. Power and Explosiveness: By incorporating plyometric movements, “Up & Over” helps develop power and explosiveness in the lower body, essential for various athletic activities and sports.
  4. Coordination and Agility: The lateral jumping motion challenges coordination and agility, improving overall motor skills and movement efficiency.
  5. Calorie Burning: Due to its high intensity and engagement of multiple muscle groups, “Up & Over” is effective for burning calories and can contribute to weight loss and fat burning goals.

Tips for Beginners:

  1. Start Slow: Begin with slow, controlled movements to ensure proper form and technique before increasing speed or intensity.
  2. Focus on Landing: Pay attention to landing softly and with control to reduce impact on the joints and minimize the risk of injury.
  3. Use Arm Movement: Swing your arms to help generate momentum and assist with the jumping motion, but avoid excessive swinging that may throw off balance.
  4. Modify as Needed: If jumping laterally feels challenging, start with smaller movements and gradually increase the distance as you become more comfortable and confident.
  5. Listen to Your Body: If you experience any discomfort or pain, stop the exercise and rest. It’s important to listen to your body and avoid pushing through pain.