I'm Ruben Bellier from Warrior Fitness Boot camp. Today I'm going to teach you how to do a jumping squat thrust. The jumping squat thrust is a great exercise because it incorporates every muscle group in your body. It also taxes your cardiovascular system. So you don't need any equipment for this, all you need is your body weight and a little bit of space on the floor. Alright first thing we're going to do, we're going to break it down step by step. I want you to drop your hands down to the floor. Alright, hands should be flat, a lot of the time I see people on their fingers, butt high in the sky. Squat down, make sure your weight is on your palms. After that you're going to shoot your legs back, so ideally in this position you should be in a push up position meaning your shoulders are over your hands, your back is straight, your hips are not down, your hips are nice and tight, nice plank position.
Alright, that's how we want to make sure we end up in a good push-up position when we're down. And the next step is we're going to jump our legs back forward. Alright, so you're right in here. Sometimes you see my knees are inside my elbows, sometimes you're not flexible enough, you might have to go out side your elbows. The next step, I'm going to get up but I'm not going to simply stand up, when I get up, I'm going to jump up that's why we call it a jumping squat thrust. Tuck them up, you jump, and that's a jumping squat thrust. Now we're going to put it all together, essentially you want to do a few at a time so you get a nice fluid motion from one to the next.
So, again hands come down flat on the floor, alright I'm going to kick my legs out, at this time I should be in a good push up position. This means my shoulders are over my hands, my back is straight, a straight line from my shoulders to my hands. I'm going to hop my knees forward, again, hands always stay flat on the floor, we have tendencies to come up on your fingers and you don't want to do that you want to keep all that weight on the hand. And when I come up, jump up, then I'm going to go right back down into the next one. And jump up again. So that's how we do a jumping squat thrust.