Sunday, March 3, 2024



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.
Muscles Used:
Body Only

Benefits Of This Exercise

  • Develops strength and coordination in the lower body
  • Improves cardiovascular endurance
  • Increases core strength
  • Improves balance and stability
  • Builds agility and coordination
  • Enhances muscular power and explosiveness
  • Increases range of motion in the hips and ankles
  • Improves posture and body control
  • Works several muscle groups at once
  • Can be adapted to different fitness levels

Step by Step Instructions For Groiners

  1. Start by getting into a pushup position on the floor.
  2. Jump forward using both legs and land with your feet next to your hands. Remember to keep your head up as you do this.
  3. Return to the starting position and repeat the movement without pausing.
  4. Continue performing this exercise for 10-20 repetitions.

Warm Up Tips

  1. Start with a light warm-up exercise, such as jogging or jumping jacks, to get your heart rate up and your muscles warmed up.
  2. Perform some dynamic stretches for your lower body, such as leg swings or lunges, to loosen up your muscles and improve flexibility.
  3. Do a few pushups or plank exercises to activate your core and upper body muscles.
  4. Begin in a pushup position on the floor, making sure your hands are shoulder-width apart and your body is in a straight line from head to toe.
  5. Take a deep breath in and engage your core muscles.
  6. Using both legs, jump forward landing with your feet next to your hands. Keep your head up and your back flat as you do so.
  7. Push through your legs and return to the starting position, keeping your core tight and your body in a straight line.
  8. Repeat the movement for 10-20 repetitions, focusing on maintaining proper form and control throughout.
  9. Remember to breathe steadily and exhale as you jump forward, inhaling as you return to the starting position.
  10. After completing the exercise, take a few minutes to cool down and stretch your muscles to prevent any post-workout soreness.

Groiners Safety Tips

  1. Warm up before performing Groiners to prevent injury. This can include dynamic stretches and light cardio exercises.
  2. Ensure that you have enough space around you to safely perform the exercise without hitting any objects or walls.
  3. Maintain proper form throughout the exercise. Keep your back straight, engage your core muscles, and avoid arching or rounding your spine.
  4. Land softly when jumping forward to reduce the impact on your joints. Bend your knees and use your leg muscles to absorb the landing.
  5. Avoid locking your elbows or hyperextending your joints when in the pushup position. Keep a slight bend in your elbows to protect your joints.
  6. Listen to your body and stop if you experience any pain or discomfort. Consult with a healthcare professional if necessary.
  7. Start with a lower number of repetitions and gradually increase as your strength and endurance improve.
  8. Breathe properly during the exercise. Inhale as you jump forward and exhale as you return to the starting position.
  9. Stay hydrated by drinking water before, during, and after your workout.
  10. Cool down after completing Groiners by stretching your muscles and allowing your heart rate to gradually return to normal.

Incorporating Into Other Workouts

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.

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