How to do weight center height jumps with side lunges

Learn how to do hold weight center height jumps with alternate side lunge floor taps. Presented by Real Jock Gay Fitness Health & Life.

Benefits
This exercise demands reach in every direction. Holding a weight plate in your hands, you'll stretch up into a height jump, then laterally and down into a side lunge. Your legs have to push through the weight in your hands on each movement, while your shoulders and back support it. The multidirectional reaching will get your heart going, providing a good cardio workout in addition to the strength training.

Starting Position
Stand upright with a medicine ball or weight plate held in front of you at hip level.

Exercise
1. From the starting position, sit slightly through your hips and look up to the ceiling. Jump straight upward, pushing off powerfully with both legs, and bringing the weight directly overhead as you rise.
2. Land with legs slightly bent, bringing the weight down as you descend, and bringing it back to the starting position.
3. Immediately step out to the side in a lunge, bending the knee on the stepping leg and keeping the other foot in place with the leg extended to the side. Press your hips back behind your bent left leg as your leg extends straight to the side. The toes of both feet should be pointing forward throughout. As you descend into the lunge, tap the weight briefly to the floor in front of your bent leg.
4. From the depth of the side lunge, push off with the bent leg to return to the starting position.
5. Again from the starting position, repeat the height jump. This time, lunge in the other direction upon landing, again tapping the weight to the floor before coming back to center. Continue to perform height jumps and lunges, alternating sides with each lunge, until you have done 12 lunges on each side.