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Jump the Jiggle Off January Workout Challenge

December 30, 2014 3 min read

Get ready to jump off the jiggle for the New Year with these jumping plyometric exercises that are sure to torch your fat and get your heart pumping!   Want to really ramp it up? Click here and pair this cardio challenge with Kelsey's strength challenge!  Jump the Jiggle Off January Workout Challenge Thursday January 1 5 Jumping Jacks 5 Jump Squats 5 Seconds Jumping Rope Friday January 2 5 Jump Lunges 5 Burpees 5 Seconds High Knees Saturday January 3 10 Jumping Jacks 10 Jump Squats 10 Seconds Jumping Rope Sunday January 4 10 Jump Lunges 10 Burpees 10 Seconds High Knees Monday January 5 15 Jumping Jacks 15 Jump Squats 15 Seconds Jumping Rope Tuesday January 6 15 Jump Lunges 15 Burpees 15 Seconds High Knees Wednesday January  7 20 Jumping Jacks 20 Jump Squats 20 Seconds Jumping Rope Thursday January 8 20 Jump Lunges 20 Burpees 20 Seconds High Knees Friday January 9 25 Jumping Jacks 25 Jump Squats 25 Seconds Jumping Rope Saturday January 10 25 Jump Lunges 25 Burpees 25 Seconds High Knees Sunday January 11 30 Jumping Jacks 30 Jump Squats 30 Seconds Jumping Rope Monday January 12 30 Jump Lunges 30 Burpees 30 Seconds High Knees Tuesday January 13 35 Jumping Jacks 35 Jump Squats 35 Seconds Jumping Rope Wednesday January 14 35 Jump Lunges 35 Burpees 35 Seconds High Knees Thursday January 15 40 Jumping Jacks 40 Jump Squats 40 Seconds Jumping Rope Friday January 16 40 Jump Lunges 40 Burpees 40 Seconds High Knees Saturday January 17 45 Jumping Jacks 45 Jump Squats 45 Seconds Jumping Rope Sunday January 18 45 Jump Lunges 45 Burpees 45 Seconds High Knees Monday January 19 50 Jumping Jacks 50 Jump Squats 50 Seconds Jumping Rope Tuesday January 20 50 Jump Lunges 50 Burpees 50 Seconds High Knees Wednesday January 21 55 Jumping Jacks 55 Jump Squats 55 Seconds Jumping Rope Thursday January 22 55 Jump Lunges 55 Burpees 55 Seconds High Knees Friday January 23 60 Jumping Jacks 60 Jump Squats 60 Seconds Jumping Rope Saturday January 24 60 Jump Lunges 60 Burpees 60 Seconds High Knees Sunday January 25 65 Jumping Jacks 65 Jump Squats 65 Seconds Jumping Rope Monday January 26 65 Jump Lunges 65 Burpees 65 Seconds High Knees Tuesday January 27 70 Jumping Jacks 70 Jump Squats 70 Seconds Jumping Rope Wednesday January 28 70 Jump Lunges 70 Burpees 70 Seconds High Knees Thursday January 29 75 Jumping Jacks 75 Jump Squats 75 Seconds Jumping Rope Friday January 30 75 Jump Lunges 75 Burpees 75 Seconds High Knees Saturday January 31 80 Jumping Jacks 80 Jump Squats 80 Seconds Jumping Rope Demos: Jump Lunges:
  • Stand with your feet together, elbows bent 90 degrees.
  • Lunge forward with your right foot .
  • Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward.
  • Repeat, switching legs again. That's 1 rep
Jumping Jacks: 
  • Assume an erect position, with feet together and arms at your side.
  • Slightly bend your knees, and propel yourself a few inches into the air.
  • While in air, bring your legs out to the side about shoulder width or slightly wider.
  • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  • Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
High Knees:
  • In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
  • Now do the same gesture with the left knee. You will feel exhausted after half an hour or before. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions.
Jump Squats: 
  • Squat down until your knees are bent about 90 degrees.
  • Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.
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