Instructions:
- 1Start in a traditional push-up position, your body forming a straight line from your head to your heels
- 2Perform a push-up, lowering your body so your chest touches the ground
- 3Push up explosively, and as you do, hop your hands to one side
- 4Perform another push-up in this position
- 5Explode up again, hopping your hands back to center
Tips:
- Keep your core engaged constantly for stability
- Try not to let your hips sag or pike up at any point during the move
- Ensure your chest is the first to touch the ground and last to leave it
- Hop positions quickly to increase cardio intensity
Push-Up 3 Points Hops: An Energizing Plyometric Exercise
The Push-Up 3 Points Hops is an exciting and effective plyometric exercise that utilizes body weight to enhance strength and agility. This dynamic movement not only challenges your upper body but also engages your core and lower body, making it a well-rounded addition to any workout routine.
To perform the Push-Up 3 Points Hops, you will move through a series of explosive hops combined with traditional push-up mechanics. This exercise is great for building muscle endurance, improving coordination, and increasing overall athletic performance. By focusing on body weight, it can be performed anywhere, with no special equipment needed.
How to Perform Push-Up 3 Points Hops
- Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
- Engage your core and lower your body into a push-up.
- As you push back up, explode upward and hop your feet towards your hands, landing softly.
- Immediately return to a plank position and repeat.
Tips for Success
- Maintain Proper Form: Ensure your back is flat and your core is engaged throughout the movement to prevent injury.
- Start Slow: If you're new to plyometrics, begin with traditional push-ups and gradually integrate the plyometric component.
- Listen to Your Body: If you experience discomfort, adjust the intensity or take a break before continuing.
- Warm-Up: Always include a warm-up before performing explosive exercises to prepare your muscles for the workout ahead.
This exercise, often simply referred to as “Push-Up Hops,” can easily fit into various workout formats, including circuit training, HIIT, or as a standalone exercise to boost your physical fitness. Regardless of your experience level, the Push-Up 3 Points Hops is a powerful way to incorporate functional movement into your routine!