Swing and Hops (male)

Swing and Hops demonstration gif

Instructions:

  • 1Stand upright and then slightly squat down
  • 2Explode upwards, swinging your arms forward and jumping as high as you can
  • 3Land softly with your knees slightly bent
  • 4Immediately jump again, swinging your arms back to aid your upward momentum
  • 5Repeat the jump-swing motion for a set number of repetitions

Tips:

  • Make sure to land softly to avoid any injury
  • You can increase the intensity by jumping higher
  • Keep your core engaged throughout the exercise
  • Rest at least 1 minute between sets

Swing and Hops Muscles Worked

Arms

Back

Core

Legs