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
This is some text inside of a div block.
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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