Looking for a workout that challenges your fitness while building strength and explosiveness? The standing long jump is a great way to do just that. This simple movement targets your legs, hips, and core, while also giving you a fun way to test your athleticism. It’s not only an effective strength builder but also an excellent cardiovascular challenge.

This workout, called “Leap Year,” involves performing push-ups and standing long jumps with each minute increasing the repetitions. While it’s designed to get progressively harder, the key is focusing on quality over quantity. The goal is to make every rep count, rather than just rushing through the exercise.

The Workout Routine

The structure of the workout is straightforward:

1. Start a timer and immediately begin with one push-up and one long jump.
2. In the second minute, do two push-ups and two long jumps.
3. Continue increasing the reps by one each minute until you can no longer complete the prescribed repetitions within the minute.

You’ll want to keep track of your progress, but remember, this workout is about consistency and form. Focus on making each jump and push-up count. As the workout progresses, it will get more challenging, but that’s what will help you build strength and endurance.

Movement Tips

How to Perform a Push-up:

1. Start in a plank position, with your arms straight and your shoulders, hips, knees, and ankles aligned. Engage your core to keep your body in a straight line.
2. Bend your elbows, lowering your body until your chest touches the ground.
3. Push up to the starting position, maintaining a straight line from your head to your heels.

Modifications for Push-ups:

• Inclined Push-ups: Place your hands on an elevated surface, like a chair or a box. The higher the surface, the easier the push-up will be. Ensure your body remains in a straight line regardless of the height.
• Knee Push-ups: Drop your knees to the ground while keeping your torso straight. This reduces the load and makes the exercise easier while still working the same muscle groups.

How to Perform a Standing Long Jump:

1. Stand with your feet shoulder-width apart.
2. Bend your knees and hips as you swing your arms back.
3. Explode forward, swinging your arms forward and extending your hips to jump.
4. Land softly, bending your knees to absorb the shock, keeping your eyes on your landing spot.

Modifications for the Long Jump:

• Shorter Jumps: Instead of aiming for maximum distance, jump a smaller, manageable distance. This allows you to maintain consistency and control over your jumps, especially if you’re still building your strength.
• Tuck Jumps: If jumping forward is challenging, replace the standing long jump with tuck jumps, where you jump straight up, bringing your knees as high as possible.

Why Focus on Quality?

While it might be tempting to focus on speed and quantity, the real benefit comes from executing each movement with precision and control. As the rounds progress and the reps increase, it’s easy to get fatigued, but by maintaining your form, you’ll see much greater results than if you just rush through the exercises.

This workout is designed to challenge your body and your mind. By pushing your limits and focusing on proper technique, you’ll build strength and explosiveness in your legs and upper body while improving your endurance.

Final Thoughts

The “Leap Year” workout proves that you don’t need fancy gym equipment to get a full-body workout. With just your body weight and a few basic exercises, you can improve strength, mobility, and fitness in a short amount of time. The key is staying consistent, focusing on form, and gradually increasing your reps as you get stronger.

Give this workout a try and see how you progress each time you complete it. With every leap and push-up, you’ll feel stronger, more agile, and more capable of tackling challenges, both in the gym and in everyday life.