Groiners are a full-body exercise that develops strength and coordination. To perform a Groiner, begin in a pushup position on the floor. Then, using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so and return to the starting position. Repeat the movement for 10-20 repetitions to complete the exercise. Groiners are a great way to build strength and coordination in your lower body while improving your cardiovascular endurance.
Groiners can be incorporated into workouts in various ways to target different muscle groups and achieve specific fitness goals. Here are a few suggestions:
1. Warm-up: Start your workout routine with a set of groiners to warm up your entire body. The dynamic movement will increase blood flow, activate the core muscles, and prepare your body for more intense exercises.
2. HIIT (High-Intensity Interval Training): Include groiners in a HIIT circuit to elevate your heart rate and burn calories. Alternate between intense exercises like burpees or jumping jacks and groiners for a set amount of time, such as 30 seconds of each exercise, with a short rest period in between.
3. Strength training: Incorporate groiners into a strength training routine to enhance lower body strength and stability. Combine groiners with exercises like squats, lunges, or deadlifts to target the legs, glutes, and core muscles. Perform a set of groiners, followed by a set of another lower body exercise, and repeat for desired repetitions.
4. Plyometrics: Groiners can be used as part of a plyometric workout to improve power and explosive strength. Combine groiners with other plyometric exercises like box jumps, tuck jumps, or squat jumps. Perform a set of groiners, followed by a set of a plyometric exercise, and repeat for a specific number of sets.
5. Cardiovascular endurance: Include groiners in a cardio-focused workout to improve endurance and stamina.