My Mad Methods Magazine Contributor Dave Hedges, trainer and owner of Wild Geese, demonstrates a bodyweight workout using Jump Squats and Push Ups. This is a great fitness test/challenge, simply time your set and try to beat it the next time around. If you have a kettlebell, try substituting 2-Hand Swings for the Jump Squats. This workout is part of the 12-Day Bodyweight Workout Plan.
Purpose/Focus: Conditioning
Body Parts Used: All
Equipment: None
Push Up & Jump Squat Bodyweight Workout Video:
Push Up & Jump Squat Bodyweight Workout Instructions:
This is a good challenge / fitness test for group classes. If you have a kettlebell, try 2-Hand Swings in place of the Squat Jumps. If you are a little more advanced use burpees instead of push ups, just make sure there's a mop handy if you do, because you will sweat buckets.
A1: Squat Jumps - 1 x 10
A2: Push Up - 1 x 1
A3:Squat Jumps - 1 x 10
A4: Push Up - 1 x 2
A5: Squat Jumps - 1 x 10
A6: Push Up - 1 x 3
A7: Squat Jumps - 1 x 10
A8: Push Up - 1 x 4
A9: Squat Jumps - 1 x 10
A10: Push Up - 1 x 5
A11: Squat Jumps - 1 x 10
A12: Push Up - 1 x 6
A13: Squat Jumps - 1 x 10
A14: Push Up - 1 x 7
A15: Squat Jumps - 1 x 10
A16: Push Up - 1 x 8
A17: Squat Jumps - 1 x 10
A18: Push Up - 1 x 9
A19: Squat Jumps - 1 x 10
A20: Push Up - 1 x 10
Contributor Information:
Dave Hedges is the founder, owner, and instructor of Wild Geese Personal Training & Combat Fitness and Wild Geese Martial Arts. Dave has a certification from the IKFF, he’s a National Level Kettlebell Coach under Vasily Ginko’s IUKL-IKSA, a 2nd Dan Ed Parkers Kenpo, 1st Dan Wado Ryu Karate, Instructor Doce Pares “Multi Style†Systems, and also a Security Consultant. He uses his experience and expertise to get people into shape using kettlebells and other unconventional methods and gear. Find out more at www.WG-Fit.com
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