Tabata - 30 Day Challenge - Jump Squat and Jump Split

Home | Challenge | Intermediate: 30 Days

Join the 30-day Tabata challenge and elevate your fitness game with jump squats and jump splits. This intermediate home workout targets your lower body, enhancing endurance, and boosting leg strength. Incorporate this routine into your daily regimen to witness significant progress in just a month. Stay committed, stay consistent, and reap the rewards of this challenging yet rewarding fitness journey.

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  • Day 1

    This explosive lower body workout will help you build strength, power, and agility. The jump squat is an excellent exercise for targeting the quadriceps, hamstrings, and glutes. By explosively jumping off the ground, you engage multiple muscle groups for an intense workout. Incorporating jump squats into your routine can help improve your vertical jump and enhance athletic performance. The jump split, on the other hand, targets the legs and glutes while also challenging your balance and coordination. Performing these exercises in a superset fashion will elevate your heart rate and keep the intensity high, leading to greater gains in strength and endurance. By incorporating this workout into your routine, you can take your lower body training to the next level and experience the benefits of explosive, functional movements.

    #Exercise / Sets
    1:AJump Squat4 sets • :20, :20, :20 and :20.
    Jump Squat
    2:AJump Split4 sets • :20, :20, :20 and :20.
    Jump Split
  • Day 2

    This intense lower body superset workout is designed to fire up your muscles and boost your cardio. The combination of jump squats and jump splits will engage your quadriceps, hamstrings, glutes, and calves while also increasing your heart rate for a total body burn. By performing 4 sets of each exercise with 20 seconds of work and 20 seconds of rest, you'll build explosive power and endurance in your lower body. The jump squat is a plyometric exercise that targets the quadriceps, hamstrings, and glutes. It's a high-intensity move that not only builds strength but also improves athletic performance and coordination. When paired with the jump split, which specifically targets the quadriceps and glutes, you'll challenge your lower body in a dynamic and efficient way. Remember to maintain proper form throughout the exercises, emphasizing a deep squat and explosive jump for the jump squat, and a controlled split jump for the jump split. By incorporating this superset into your workout routine, you'll take your lower body training to the next level and achieve impressive results.

    #Exercise / Sets
    1:AJump Squat4 sets • :20, :20, :20 and :20.
    Jump Squat
    2:AJump Split4 sets • :20, :20, :20 and :20.
    Jump Split
  • Day 3

    Get ready to push your lower body to the limits with this high-intensity superset workout featuring jump squats and jump splits. Begin with 4 sets of jump squats, aiming for 20 seconds of intense effort followed by 20 seconds of rest. Keep your form tight and focus on explosive power as you jump from a squat position. After completing the jump squats, move on to 4 sets of jump splits, again aiming for 20 seconds of effort followed by 20 seconds of rest. As you perform the jump splits, concentrate on maintaining balance and control, engaging your core throughout. With this challenging superset, you'll boost lower body strength, power, and agility.

    #Exercise / Sets
    1:AJump Squat4 sets • :20, :20, :20 and :20.
    Jump Squat
    2:AJump Split4 sets • :20, :20, :20 and :20.
    Jump Split
See the full workout in the Fitwill app.
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