Coupled with the box jump, prisoner squats target your lower body and core, including the glutes, hips, quads, hamstrings and ...

Super-set 1 DB prisoner’s squat: With the DB at your side, bend the hips like you are sitting on a chair until the DB touches the floor. ... Jump onto the box, landing in a semi squat position.

Round 3 45 seconds of jump rope 45 seconds of prisoner squat twists 45 seconds scissor kick toe touches 45 seconds Boxer Burpees (get into fighter stance, throw 4 straight punches, squat down into ...

Versatile and efficient, squats are an essential exercise to have in your routine Siobhan Byrne: Make available a minimum of 20 minutes a day for some exercise Prisoner squats 1 Prisoner squats 2 ...

Make Squat Jumps Part Of Your Workout. Since it’s a plyometric move and taxing on your system, stick to doing sets of squat jumps just once or twice a week, Ryan says.

Squat jumps 1/ Start with your feet shoulder-width apart and arms by your side. 2/ Squat down towards the ground, pushing your hips back and ensuring that your knees don't go beyond your shoe laces.

(Take No) Prisoner Squat Jumps. Begin with hands behind head keeping chest open and spine neutral. Explode up from the floor to perform jump. Land quietly in squat and repeat move as fast as ...

Three words: prisoner box jumps. You don’t need weights, just your body weight and a box or bench. If you have limited equipment or fancy skipping out squats for an effective alternative instead ...