10-Minute Jumping Workout for Bone Density | Build Stronger Bones, No Repeat

Studies show that just 10 minutes of jump training a few times a week can improve bone density as we age, which is why I created this quick daily jump routine to add the impact your bones need to stay strong and healthy. All right, you guys, we've got a quick and effective all-standing, no equipment jump workout that's going to help improve your bone density. I'm Lindsey Bomgren of Nourish Move Love, and today I'm joined by the amazing Caroline. Hello. She'll be offering a more beginner version of this jump workout. So the whole point of the jump workout is to add extra internal stress or impact to improve our bone density. So Caroline's just going to show you a more beginner version, taking smaller jumps. I'm going to be going for larger jumps to increase, increase more impact. Okay, so that's what we're going for today. It is a quick workout, it's 10 minutes. We have no warm-up, no cool-down because we're jumping in. A great thing you can do on your own or add to a workout if you want to. And I have 12 all-standing bodyweight exercises for you that are going to add impact We're gonna fly through this, 30 seconds on, 15 seconds off, and no repeats. So you do the exercise once and you are done. So we're gonna jump right in. We're gonna start standing. We're using just our body weight today, okay? And we're gonna start with a lower impact first exercise before we add the impact for the rest of the exercises. So your first exercise is gonna be a heavy heel drop, 'cause we wanna start adding that external stress right outta the gate. So you're gonna gimme a calf raise and drop your heels to the ground. Calf raise and drop. You're gonna do that for 30 seconds. We're gonna start that timer. In 3, 2, let's go. Calf raise, drop your heels into the mat. Calf raise and drop. You want to drop heavy, right? We want to create that impact. You might be seeing people doing rebound jumps where they're jumping off a box and landing. All right, that's one way to increase bone density. We're going to use just our body weight today. We're not going to add a level change. Something you can do entirely at home, at the playground, wherever you are. Down, up. You got 10 more seconds here. And then we're going to start leaving the ground. We're going to go for a 2-foot pogo jump off the mat. 3, 2, and 1. Recover for 15 seconds. If you want to get your steps in, you can walk it out. Your next move is going to be a 2-foot pogo bound. So it's right here. Caroline's going to go small jumps. I'm going to go for bigger, higher jumps. As you get more advanced, you want to get higher. You want to make the jump bigger. 3, 2, let's go. 30 seconds right here. You're just jumping. You want to add a jump rope? You could add a jump rope. It's just a pogo bound here, right? Basic impact exercise. Two-foot land and really trying to go for height here. The more advanced you get, go higher, go bigger. The bigger the external stress or the impact, the more stress it's going to put on our bones, which we know helps create resilience, right? Build stronger bones right here. Nice work, you guys. We're going to take it to single leg in 5, 4, 3, 2, And recover. You can walk it off for 15 seconds. You're going to give me a single leg pogo bound. Okay, I'm going to try and do single leg. I'm going to go right leg first right here. All right, go single leg. If you can't go single leg, stick with the double leg. In 3, 2, let's go. Single leg bound, bound, bound. 30 seconds of single leg bounds. I'm trying to make it a little bit bigger. Caroline's just making it as big as she wants to. Take it at your level, right? This is also in my postpartum fitness test I have. It's a great way to know if you're coming back from an injury or a pregnancy, if you're ready to run again. You should be able to do 30 seconds of single leg bound without having to tap, without any pelvic pain or leakage. It's a great way to know if you're ready to return to running again. 3, 2, and rest. Walk it off. Now you feel your calves on fire? Yeah, my calf is on fire. Calf's on fire. Same thing, other leg. Same thing, other leg. So other leg, same thing. If single leg doesn't feel good for you, give me two legs. Give me two legs. Here we go. In 3, 2, let's go. Jump. Studies are showing that impact training like this, just 10 minutes of it, 3 times a week, is literally showing a reverse in osteoporosis, which I just think is so incredible, like absolutely incredible. And we know that it's not just jump training. Pairing jump training with a solid strength training routine which is what we specialize in, at-home strength workouts. You can find them all at nourishmovelove.com, or you can check out our app. You're here for 3, 2, 1, recover. Nice work. Walk it off. All right, so it's impact training and strength training. All right, here we go. We're going to go to a crisscross jack. Caroline's going to give you a standard jack. I'm going to a crisscross. So out, in. I'm crossing my feet at the top. 3, 2, join me right here. 30 seconds. Here we go. You can give me a standard jack and add a little crisscross if you want to get fancy. Good old standard jacks. Should also mention that this impact workout is so good for heart health, right? Raising your heart rate. 10 minutes gets the blood flowing. Get your steps in, building strong bones, strong hearts. 10 seconds here. Nice work, team. We're going to move side to side next. Lateral bounce is where we go in 3, 2, rest, recover, walk it off. Lateral bounds. You can land on two feet or one foot. Here we go. You're going to go big push, big push, big push. Lateral impact. Take a giant step right. You're going to push left in 3, 2, let's go. Big push, big push, big push. Nice work. Remember this move, we're going to build off it later in the workout. You got it. Big push. Stop bending that knee. Absorb the land. Using your strong outer glutes, those stabilizing hip muscles. You got it. Nice work. Good job, team. Keep going. We're going to train in all planes, which I also love in this workout. Front, back, side to side. Little pivot twist coming next in 2 and 1. Rest, recover, walk it off. All right, now we're going to add a little pivot twist. I like to call these surfer HIITs. I like to wakeboard. Hit it, hit it, hit it. Hit it. Okay, nice, tight to the core. Hit in 3, 2, let's go. Hit. You pretend there's a line right there. You want to rotate which foot hits it. Hit it, hit it, hit it. Nice little pivot twist. 5 minutes of jump training. This is one of those workouts too that I do and I feel so good afterwards. I'm like, wow, that was a nice little energy boost that I needed to brighten my day. I feel like if you're at that 2 PM slump, this is a great workout. Yes. Right? Instead of grabbing another cup of coffee, just go here. Good for your heart, bones, everything. 3, 2, rest. Walk it off. All right, here we go. 2 pogo bounds, 1 squat jack. So it's up, up, hit, up, up, hit, up, up, hit. Narrow at the top, wide at the bottom. In 3, 2, let's go. 1, 2, hit. 1, 2, hit. Yes, team, nice! You got it. Up, up, hit. Up, up, hit. Whoo! Awesome job, guys. You're on move 8 of 12. Keep up the good work. We're gonna go back to side to side after this. We're gonna play off that lateral bound we did. We're gonna add a little extra to it. I'm gonna challenge you guys today. You showed up, let's put in that work right here. Finish. 3, 2, 1. Let's build off that lateral bound, adding a single leg hop. So hit, bound, hit, bound, hit, bound. Okay, she's gonna go 2 legs, I'm doing it with 1. Take a giant step right, hit left in 3, 2, let's go. Hit, single leg, hit, single leg, hit, single leg. This is athletic. Yes, getting jumpy, feeling athletic. This is for all of our former athletes out in the audience. Woo! Bringing you back to high school jump training, volleyball, basketball, whatever your sport was. Come on, 10 more seconds here. 10 more seconds here. Stick with me. 5, 4, 3, 2, 1. Woo! Way to go. Woo, crushing it, guys. Front, back, front, back. Pretend there's a line on the ground. 2 feet. Front, back, front, back, front, back. 3, 2, let's go. Front, back. All right, I have 3 kids. They're 9, 6, and 3 at the time we're filming this. I play this game with them all the time. It's called river bank. Front is the river, back is the bank. So it's like Simon Says, river bank, river bank. Then you say river, river. And then they get stuck and they get out. Love that game. OK, here we go. We won't play it today. We'll keep you just jumping. Come on. Yes, team. 5, 4, 3, keep moving. Last 2, 1, walk it out. All right, we're doing good. We got 2 moves left. High skips, A-skips. If you're a runner, you know this. Up, up, up, up, up. A little skip, bound, skip, bound in 3, 2. Let's go. Up, up, up. Great running warm-up right here. If you're a runner, you know this move. It's called an A skip. Yes, you got this move and one more. I'm going to say move 12, we call it the Big Kahuna. It's a big move. It's advanced jump training. Caroline's going to give you a great modification if you're not there yet. All right. I'm proud of you for showing up today. Put in a solid amount of work here. 10 minutes of jump training. You do this 3 times a week. It's going to increase and improve that bone density so you can keep strong, healthy bones as you age. Last one. Walk it. All right, you ready for the big kahuna? Woo! 2 pogo bounds, 1 tuck jump. Yeah, say holy bananas. 1, 2, up. 1, 2, up. 1, 2, up. 3, 2, finish strong. 1, 2, up. 1, 2, up. 1, 2, come on. Yes, you can. Don't sell yourself short. Not today. You're an athlete. You are strong. You are capable. Come on, keep going. You got this team. Woo! What would it look like if I said final 10, 9, woo, keep moving, finish it, 5, 4, 3, 2, 1 more. Yes! We did it! 10 minutes of jump training. I don't know about you, my heart rate is high. I'm proud of you for showing up. High fives, high fives! Now you know you got to pair your jump training with some strength training. Love for you to join me back on the mat for a strength workout, which you can find at nourishmovelove.com, or download the NML app and train with me inside the app where I have more structured programs that are going to get you results. Have a great day. Awesome job knocking out that jump workout. I also have a strength workout you might like here. And if you're doing jump training, I highly suggest you pair it with my 2-week strength training plan. Find it all for free right here. Have a great day.