Strength Training: Squat & Jumpback Video

As part of strength training, the squat with a jumpback takes eight counts to complete one rep, and it utilizes a step for stabilization during the jump backward. Do the squat jumpback combination, which works the lower and upper body, with instruction from a certified fitness trainer in this video on strength training.

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Total body training
Primary muscles: Gluteals
Secondary Muscles: Core & back
Repeat 2-3 sets of 15 reps
Add a set of jumprope for cardio circuit

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Keith Irace has been a certified trainer for 16 years. He is currently the regional group fitness manager for Equinox Fitness Clubs in southern California and a trainer for iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi I'm Keith Irace and welcome to strength training. Today's move is a squat with a jump back. It is going to occur in eight counts so listen for the counts. Here we go, one, two, three, four, five, six, seven, eight. Let's go so squat slowly, push up together, five, six, seven, eight, we go, one, two, three, four, five, six, seven, eight. Again, one, two, three, four, grab the steps back, use your core stand, squat deep push to stand grab the steps, push back, take it in and stand, again squat, two, push, down, squat, out in and release. One, two, three, four, down, reach use your core in, again squat, stand and out push in release. Down, two, push, stand out in and release, squat, two, push stand hands out, in and release, two more, push, yes, stand powerful legs, hands, out, in, one more, squat, stand, hands down, out in release. I want you to just squat down and now hold slow down the move slightly move your weight back into your heels feel it? Breath through it, isometric contraction, powerful, powerful, one more piece of this move, hands go down, push back out, you know where you are at. Just hold, hold in that upper plank position, hold your shoulders right over the wrists, pull the naval to the spine, find a straight line from your heel to the crown of your head and hold. Hold everything but your breath guys, come on, eight, seven, six, five, four, three, two, and one. Use your core and jump in gently and pull it up to stand. Really nice work today, thank you for joining me for lower body strength training. My name is Keith Irace. I'll see you next time.

Strength Training: Squat & Jumpback Video

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