Forward Jump Shuffle Back | Illustrated Exercise Guide

Primary muscles: Thighs, calves, core
Secondary muscles: Glutes
Equipment: No equipment

FORWARD JUMP SHUFFLE BACK INSTRUCTIONS

1. Start in an athletic position with your feet shoulder-width apart and your hips low.
2. Extend your arms back to create momentum, and jump forward.
3. Shuffle back to the initial position and repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your hips low, engage your core, and use the momentum created by the movement of the arms to jump higher and longer. Keep your spine neutral, shuffle back on the balls of your feet, and maintain a smooth and steady breathing pattern.

EXERCISE BENEFITS

The forward jump shuffle back increases your speed, agility and explosiveness, and gives you a great cardio boost. This exercise strengthens your thighs, core, calves and glutes, and helps to trim and tone your lower body.

DEMONSTRATION

SETS AND REPS

Do 2 or 3, 30-second to 1-minute sets. For a complete lower body and core trimming workout, pair the forward jump shuffle back with jumping lunges, the jump start and the squat thrust.

CALORIES BURNED

To calculate the number of calories burned doing the forward jump shuffle back, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Dumbbell pullover leg raise
Skating Windmill
Glute bridge overhead reach
Figure 8 squat

WORKOUT ROUTINES