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Frog jumps are all about jumping like a happy frog, it is an effective movement and is easy to do. You can do them anywhereA� where it is spacious, this exercise takes up little space and can maximise the calorie burn within a couple of minutes or burn fat in a few minutes. It is intense, innovative and will elevate your heart rate. You will need a towel, water for drinking during your exercises a big exercising ball. Frog jumps benefit you in having strong calves, hamstrings, quads or front of the thigh and legs. It reduces stiffness and leg pains, first you will start with the warm up for 10 minutes jogging on the spot for 1 minute and lift your knees up as high as you can alternating like you are matching but with the knees going a bit higher than normal for two minutes.
Repeat jogging on spot for a minute again repeat all this matching knees up high and jogging on spot until your 10 minutes is done and stretch it out then you can start with your frog jump exercises. First you begin with the:
FROG SQUATS: Squatting all the way down to the floor, if you have knee problems you do not have to go all the way down low just go half way down. Then jump into the air and tap your heels at the same time , if you find the movement difficult feel free to keep your hands behind your head. And jump up and down for a count of 15 then you move to the next exercise.
FROG BALL EXERCISE: First you stand right behind the big exercise ball and squat down always make sure that when you squat your knees do not pass over your toes keep your chest out tummy tight all the time. Hold the ball with both with both your hands and make sure your knees are bent 90degrees keep your feet sideways. Jump as high as you can and lift the ball overhead, your hands should be straight. Come back down and repeat 12 times.
LEAP FROG JUMP: First you start by standing with your feet wide, wider than your shoulder width distance and your toes pointing outwards and feet flat on the floor. Then jump up high as high as you can and land with your feet flat down on the floor and facing side ways always and this time you will be on a squat position not too low like you doing normal squats repeat this jumping up high and landing on you feet on the squat position for a count of 15.
BASIC LEAP FROG: First you start with your feet shoulder width apart and the squat a bit low and jump up high but you leap forward and when you land on the floor you should go deep low and your hands should touch the floor or your palms this is the full leap frog jump you should be on your fours and lift your self up and be a squat position to get ready to jump again as high as you can and land back down but leaping forward like the same way a real frog leaps moving forward for a count of 15 leaps.
Then you do your cool down and stretches then you will be done with your workout.
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derick.khumalo