This week I started out with the goal to try and lose some of my body fat. For the last two weeks I have been focusing on gaining muscle weight, especially in the abs. After 10 days of working out I have increased the muscle size, but I still have too much body fat to see much definition.

This week I have added a short run to my exercise. To try and get more out of my run and make sure that I am getting a good workout for my leg muscles I have broken the run into two parts.

The first stretch I run a little less than a mile to warm up my body. I then stop and do a set of stretches for about 5 minutes. After the run and the stretching session my legs are feeling pretty tired. I then add in a set of 20 to 30 jumping squats. This makes a huge difference. Adding the squats after the run really makes the legs work. I then run the same distance back (though it seems much further).

I highly recommend this routine for anyone wanting to get a better workout during their run. It takes some will power to get all the way through the squats (I could barely walk right afterwards), but after just two days my legs are feeling much more stable. I can also significantly increase my workout in a short period by adding the squats.

Jumping Squats

Jumping squats don’t require any equipment at all. TO do a jumping squat you drop down to a position where your thighs are parallel to the ground. Jump into the air and then back to having your legs parallel again. When you bend your knees, try to keep your back as straight as possible. This will be difficult at first, but gets easier the more you do it. The biggest burn is in the thighs, but I can also feel the burn in my buttocks as well as my lower back. I have added pictures below to demonstrate.

You can also find a video here showing a demonstration. I tend to jump a little higher than that as it puts more strain on my legs. Both on pushing to gain more height and also bracing myself to come back down. However, the height demonstrated in this video is probably the best.

Other helpful links:

• Jumping Squats
• 100 Jumping Squats

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