Reena Vokoun demonstrates three quick at-home moves: power jump squats, a squat with overhead press using 3-lb dumbbells, and lateral jump squats. Each emphasizes core bracing and proper form to hit cardio and strength in minutes.
Hi guys, and happy Friday! I hope you guys are having a good day so far. I just finished teaching one of my PassionFit livestream classes, and I wanted to show you a couple of quick exercises that we did in class today so that if you are short on time and just needed a big cardio burst or some strength training that you can do quickly, you could do some of these exercises at home. So what we're going to start with is we're going to come back here on our mat and and we're gonna start with some power squats. So you wanna have your feet about shoulder width apart, you wanna engage your core, and you're gonna bend your knees and you're gonna jump and launch yourself off the floor. So when you do these, you wanna make sure that your core is tucked in really tight so that it controls your landing, and I want you to use the power in your legs to jump and lift your arms straight up overhead. So that's one of the moves we did. Another one is with weights. So I just have some 3-pound weights here. I would go light on the weights. Feet, again, shoulder width apart. You're going to hold your weights at shoulder height, and you're just going to get down for a nice squat, and then you're going to bring the weights straight up overhead. So you want to make sure that you're bending your knees but keeping them behind your toes. Your bottom points back and down, and then those weights come straight up overhead. And then you can launch into a pulsing squat, holding the weights at shoulder height, really tucking in that core, and just continuing to pulse and work your quadriceps a little bit more deeply. So that's another one. And then the third one we did is you're going to jump laterally across the floor, or you could step if you want to modify, and you're going to come into a squat with your feet and your knees together. So So you're just going to take it side to side, and you're going to jump across the floor, or step, and get into a nice deep squat. So as you can see, I'm out of breath. Those definitely gave me a good cardio burst, as they did for my class today, and the weights just help with a little quick strength training as well. So, I hope that that was helpful. I hope you guys have a great weekend, and if you want to check out my livestream classes, go to passionfit.com. Www.reenavokoun.com/classes, and hopefully I'll see you in class or online soon. Take care.
