Bounce project

Embark on the Bounce Project, an 18-week program designed to elevate your fitness game through a dynamic mix of bodyweight and barbell exercises. Committing just four days a week, you'll engage in a variety of workouts targeting your core, upper body, and legs, ensuring balanced strength and endurance development. With a focus on high-intensity movements like box jumps and push-ups, you'll build explosive power while enhancing your overall conditioning. Get ready to push your limits and bounce back stronger than ever!

This program is to challenge your legs to complete change and to jump way higher

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Sit Up

Decline Sit Up (Bodyweight)

Push Up

Bench Press (Barbell)

Hip Adductor (Machine)

Lat Pulldown

Barbell Row

Box Jump

Trap Bar Jump

Seated Calf Raise

Single Leg Calf Jumps

Deadlift (Barbell)

Leg Extension ISO

Leg Extension

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Romanian Deadlift (Barbell)

Pogo Jump

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