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fitness exercises for women

Static  Russian Hop

How To: Begin by lunging forward with your right foot until both knees are at a 90 degree angle. From there you hop and switch feet so that your left foot is the one in front. During this exercise you must stay low as you hop, do not go up.

Muscles Used: Glutes Quads Hamstrings Calves

Join the discussion 6 Comments

  • Patti says:

    I like the idea of the Russian Hop but just can’t visualize it. Is there a video to show it?

  • Trelle says:

    Patti, in June she filmed a video “4 Moves for leaner legs” or something like that, for her “skinny jeans” summer workout. It is in that video. Flavia, I really loved (and love) doing these. It burns and gets your heart rate up at the same time. I suck air after three sets of these. Could this be a good finisher? IF so, how would we use them.

    • Patti says:

      Thank you I’ll look that up. I am so a visual person.

    • Anna says:

      Hi Trelle,
      Yes, this would be a great finishing exercise! There are tons of ways you could use it. One of my favorites is to use it as tabata. Perform the Russian hop for 20 seconds, rest for 10, then repeat for 4 – 8 minutes straight.
      All the best!
      Anna, CPT, FF Specialist

  • Grayson says:

    I’ve been wanting to try this exercise at the end of my workouts. How many reps should I do?
    Thanks 🙂

  • Debbies21 says:

    Thanks for this exercise. I had foot surgery so jumping exercises hurt my foot. Any modifers or an alternate exercise. Everyone wants thinner thighs as jeans get really skinny. Pretty soon they’ll be painted on
    When the baby gets up don’t turn on the lights & don’t engage her. See what she wants but don’t be chatty & don’t change her unless stinky diaper. This can lead her if she gets stimulated to her get up time or even play time. 3 and 4 am play times are never fun.

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