Bodyweight exercises offer some of the best options that you can perform during your training. They enable you to level up your fitness even if you can’t get to a gym – no equipment required. Changing angles, tempo, sets, and reps can make even the easiest exercises seem increasingly challenging. A great lower body exercise to work on single-leg strength is the lunge. With it, you can improve your balance, coordination, leg strength, and explosiveness.
Now that's a ton of benefit in just one movement. But, how can you also make it metabolically efficient? Add in some form of plyometrics. Plyometrics are exercises that incorporate jump training to improve quickness and explosiveness – two aspects that are crucial for a boxer's success. Here we highlight one of our favorite bodyweight and plyometric exercises: the jump switch lunge.
Jump Switch Lunges
Start by stepping into a lunge position
Both of your knees should be at 90-degree angles
The knee of your lunge leg (forward leg) should not extend past your toe
Jump up and switch legs mid-air, landing with your opposite leg forward
Focus on landing as softly as possible
Your knee should be behind your toe as you land
Continue alternating jump lunges for the remainder of the set
Movement Key Points
Here are some key things to focus on when performing Jump Switch Lunges:
Knee over your ankle on your lead leg
While performing lunges, your lead leg knee should not go past your toe
Legs (knees) should be bent at 90 degrees
Touch knees softly
When landing, your rear leg knee should gently “kiss” the ground
Focus on syncing your breaths with your reps to maximize power
Inhale as you land
Exhale as you rebound and jump upward
Pro Tip: Regardless if you’re just starting out on your fitness journey or you’re a seasoned vet, keeping proper form is imperative to prevent injury and get the most out of every exercise throughout your training session.
Inhale as you land in your lunge
Exhale as you rebound and jump up
Perform 5 sets
10 alternating lunges, 5 repetitions on each side
Rest for 30 - 45 seconds between sets
Improved Athleticism In a Single Movement
By taking an already challenging exercise that works on strength, single-leg balance, and coordination, and then adding in a plyometric aspect that will improve metabolic conditioning and explosiveness, you have a movement that has everything you need to up your game.
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