Jumping Workout for Weight Loss | Advanced Drills

Host Brad Kearns demonstrates his favorite advanced jumping drills. These drills are the perfect at home, no equipment, high intensity workout for fat loss!

Here is the prior jumping drills video that covers beginner drills and rationale behind why you should be jumping in the first place:
   • Jumping Workout for Weight Loss | Beg...  

2 x Left leg hopping.
Take off and land on Left leg for 12-20 hops. On each Left leg takeoff, the R leg swings gently forward to provide momentum and balance. Land in softly and gracefully. Preserve hip height at all times.

2 x Right leg hopping.
12-20 hops. Land gracefully with a balanced center of gravity.

2 x Explosive bounding.
Take extra-long strides with an explosive takeoff and a graceful landing. Be as light on your feet as possible and try to maintain forward momentum. Take care to always land in balance and preserve hip height. Try to explode off the ground with each landing rather than collapse your weight into the ground.

2 x Bicycle drill.
Take off on the left leg and complete a simulated pedal rotation in the air before landing on right leg. Take a couple steps and execute another left leg takeoff, right leg landing for ~6 reps or :20 max. Expert: Take off on left leg, land on right leg. Then take one stride and execute a right leg takeoff, left leg landing-2 strides into a right leg takeoff, right leg landing, then back to left leg bicycle, then right leg bicycle. Focus on a graceful and balanced landing for each bicycle stride.

2 x lateral single-leg hops.
Take two Left legged hops, then explode sideways to land on Right leg and take two Right leg hops. Then explode sideways and land on Left leg. Take two Left leg hops and so on.

2 x Explosive lunge in place.
Assume the lunge position with R leg forward and L leg behind, both bent to near 90 degrees. Swing arms aggressively and explode directly up in the air, switching your forward leg in midair to land with L leg in front and R leg behind. A graceful and balanced landing is critical here. Try to maintain a straight and elongated spine and land on midfoot with hips level.
Sumo lateral bounding. Face forward with knees slightly bent and explode off L leg up and sideways. Land gracefully on your R leg on midfoot, with balanced center of gravity and knees tracking over midfoot. Gather your energy, swing the arms and explode off R leg to land on L leg.