Strength

Dumbbell Box Jump

The Dumbbell Box Jump is a core and leg workout involving jumping on a box with dumbbells. It enhances lower body strength, cardio endurance, stability, and coordination.

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Dumbbell Box Jump instructions

Step-by-step instructions

1

Stand straight facing the box, holding one dumbbell in each hand at your sides.

2

Distance yourself by about a foot from the box.

3

Bend your knees and hips to squat down. Keep the dumbbells hanging down from your shoulders.

4

Explosively jump onto the box, using your legs and arms to propel your movement.

5

Step back down from the box in a controlled manner. That's one rep. Repeat for the planned number of reps.

Stand straight facing the box, holding one dumbbell in each hand at your sides.

Distance yourself by about a foot from the box.

Bend your knees and hips to squat down. Keep the dumbbells hanging down from your shoulders.

Explosively jump onto the box, using your legs and arms to propel your movement.

Step back down from the box in a controlled manner. That's one rep. Repeat for the planned number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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