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