TARGETS /// quads, calves, abs (primary); shoulders, chest (secondary)

EQUIPMENT /// bench

Bench pop-overs are an excellent way to sneak some core work into your cardio routine. The benefits of this exercise include a higher calorie burn and increased jumping power.

[1]Stand alongside the bench, bend forward, and grasp both sides of the bench.

[2]With a flat back and soft elbows, bend your knees to generate power, then jump up and “pop” over to the other side of the bench. while keeping a firm grasp on the bench.

[3]Land ...

Get Train Like a Bodybuilder now with O’Reilly online learning.

O’Reilly members experience live online training, plus books, videos, and digital content from 200+ publishers.