Squat Thrusts & Jumping Jacks to Get Fit

Squat thrusts, also referred to as burpees, combine the squat and pushup exercise. Adding a jumping jack increases the intensity of the routine and boosts results. The squat thrust with jumping jack exercise works the hips, buttocks, legs, abdominals, lower back, shoulders and arms all at the same time. Because it raises the heart rate, it also doubles as a cardiovascular exercise.

  1. Exercise Instructions

    • Stand up straight with your feet together, your knees bent slightly and your arms to your sides. Perform one jumping jack by simultaneously separating both your legs and raising your arms up overhead. Immediately following the jumping jack, lower yourself into a squat as if you are sitting back on a chair. Bring your hands to the ground and extend your legs into a pushup position. Quickly bring your feet back to the squat position and stand up. Do another jumping jack and repeat the squat thrust. Aim for a total of 15 repetitions.

    Variations

    • If desired, do a pushup when you are in the pushup position of the squat thrust. You can also perform the squat thrust with jumping jack exercise underneath a chinup bar. At the end of each repetition, jump up and perform one chinup or pullup. To boost the intensity of the exercise, perform it as fast as possible. You can also wear a weighted vest or balance on one leg after doing the jumping jack so you perform a single-leg squat and pushup.

    Tips

    • Add additional exercise sets as your strength improves and you master the movements of the squat thrust and jumping jack. However, be sure to rest for at least one minute in between sets to give your muscles and heart rate time to recover slightly. If you find the exercise too difficult, try a modified version where you do a jumping jack, squat and place your hands on a bench. Step one leg out behind you at a time and hold the pushup position for a few seconds before standing back up.

    Precautions

    • Keep your abdominal muscles tight and contracted throughout the entire exercise. This helps keep your body stabilized and protects your lower back. To prevent injury, always practice proper form. Keep your back in a neutral position -- never arch or curve it, which puts pressure on your spine and can lead to injury and pain. Form a straight line with your body from your heels to shoulders when in the pushup position.