BENCH POPOVERS
TARGETS /// quads, calves, abs (primary); shoulders, chest (secondary)
EQUIPMENT /// bench
Bench pop-overs are an excellent way to sneak some core work into your cardio routine. The benefits of this exercise include a higher calorie burn and increased jumping power.
[1]Stand alongside the bench, bend forward, and grasp both sides of the bench.
[2]With a flat back and soft elbows, bend your knees to generate power, then jump up and “pop” over to the other side of the bench. while keeping a firm grasp on the bench.
[3]Land softly on the balls of your feet, then immediately load your legs and jump back over the bench. Repeat in a rapid, back-and-forth motion.
VARIATION
Plank bunny hops (easier) From a plank position, hop up and tuck your knees up to one elbow, and then hop back to the plank position. Repeat on the opposite side.