Autumn Calabrese leads six jump exercises using just a step or box to build vertical leap and strengthen your glutes. The routine progresses from warm-up calf jumps through squat jumps, tuck jumps, and box jumps, then finishes with Bulgarian split squats and lunge jumps.
Hey, everyone. Autumn here. Thank you for tuning in today. If you follow me on any of my social media. You know, I've talked a lot lately about working my legs and lifting my booty. So that's what we're working on today.
Fun thing about today's workout, the only piece of equipment you need is a step. Make sure that it's solid and that you can jump on it. First two exercises are to prep our legs and get us ready to jump. We're going to. We're gonna do toe touches for 10. So abs in, feet just a little wider than your hips. We're bending at the waist, reaching for the toes, shooting the hips back. I want you to keep your knees straight on this so that you feel the stretch in the back of your hamstrings. Very important to get those loosened up today. Couple more right here.
Booty back.
Last one. Good. Next move, calf jumps. So bring the feet a little more narrow. Still keeping the toes forward. Abdom in. Arms are up. You're reaching as if you're trying to tap the ceiling. And you're going to be really light on your toes, bouncing off the ball of your feet for 20. Here we go. Nice and light, like a springboard working those calves. Let me turn sideways. You can see what this looks like.
And rest. Now for the fun stuff. These next three jumps are what are really going to work. Our quads, our hamstrings and our glutes. Hamstring and glute, that's what lifts your booty. So squat jump, we're doing eight. Key is to land soft and to land deep. The deeper you land, the more you work your butt. Toes forward, feet hip width apart, abs in squat. Arms go back. When you explode up, arms go up. Land with the arms, throwing back. Explode up.
Let me turn sideways so you can see what these look like.
Last one. And rest. You should be feeling your legs starting to kick in now. Now we're going tuck jumps, so same prep as the squat. This time you're going to drive your knees into your chest. Point in doing that is to get a higher vertical leap. You have to get your knees up. So that's what we're practicing. So same thing this time, drive the knees up into the chest. Here we go. Down, up.
Two more. Last one. There it is. Good. Now you're going to pull that box in for yourself just so it's close to you. So now this is where you're actually working that vertical jump, because you're jumping on top of something. If you've Never done this before. Start small with a smaller box. I actually have two stacked here. So we're going to do eight jumps total. Again, when you land, knees bent, sinking back, so you work your booty. Here we go for eight. Sink in, step off. Alternate the leg you step off with. Get low. Sink deep into those hips. If you want a firm booty, you're going to have to work. For me, part of it is plier.
Last one. Hold it at the bottom. Nicely done. Shake those legs out. Those are your three moves that are really working, that vertical jump. Now we're just going to toast out the legs because endurance and strength is also important. So keep your step where it is. We're going to turn around. One foot on the step. These are called Bulgarian split squat jumps. They're a little bit more advanced. So the thing I want you to focus on, abs in and a small tilt forward from your waist. You're going to feel this in the hamstrings and the butt. This will get you a lifted booty for sure. So what we're going to do is five on each leg. You're going to reach down for your toe. The reach comes from your knee and your hip bending. See that? It does not come from this. You will get nowhere like that. You have to get low to get high. So down, up. Two, Drive that knee in.
Last one on this leg. Switch right to the other side. Same thing. Abs in, get low, drive it up.
One side is always easier than the other. Okay, shake that out. One more exercise. I'm gonna move this step.
Okay, last move. Lunge. Jump with a knee driver. So what you can do, you're going to lunge back with one leg, drop low into that lunge again. That's where we work the hamstring. And as you jump, drive this back knee up and in. Explode. You're going to think you're going high. You're not going to go that high, but you're still working the leg. And shake it out right to the other side. We've got five right here. And we're finished. Drop that knee. Explanation? Load up. Use the ball of that foot to push. Give me one more right here.
There it is, you guys. Vertical jumps for a lifted booty. That's what we did today. Thank you for tuning in. Be sure to subscribe. You get two videos from me every week. Fitness tips, nutrition tips. I'll see you guys next time. Thanks.
