Four Corners Workouts: Learn Plug and Play Training

The Four Corners Jump Exercise

Four Corner Jump Exercise is one of the most popular exercises in the world. It was invented by John Jumper, a former Navy Seal who worked at Fort Bragg in North Carolina during the Vietnam War. His invention was based on his own personal experience with flying over enemy territory and being exposed to small arms fire from snipers and other soldiers. He noticed that many of these bullets were coming through trees or branches rather than hitting him directly.

He wanted to develop a new type of training technique which would allow soldiers to train without having to leave their vehicles and without getting shot themselves. So he developed the Four Corner Jump (FCJ) exercise. The idea behind it is simple:

You stand on a flat surface with your feet shoulder width apart and hold onto something sturdy like a wall or a pole. You then jump up into the air, landing softly on your feet. Repeat four times.

It’s very easy to do and it works wonders for developing speed, strength, agility and balance. However, there are some drawbacks to this exercise:

It requires a lot of coordination – you have to coordinate all the movements required for each step. You need to practice this exercise several times before you begin using it effectively in combat situations. You will get tired quickly if you continue doing it too much.

So, if you’re looking for a lot of benefits in a short amount of time with very little training, then this exercise won’t do that for you. However, if you’re looking to master a form of exercise which will keep you fit and fast without breaking a sweat, then the Four Corner Jump exercise is exactly what you’re looking for!

The Lateral Jump Exercise

The Lateral Jump is a very popular exercise in the fitness world and for good reason. It’s great for building up your leg muscles, especially your hip flexors and quadriceps (thighs), and it’s also great for improving your balance and coordination. However, it does require a lot of room so if you live in an apartment or somewhere with limited space then it may not be the thing for you!

The Lateral Jump is an unusual exercise because it’s a mixture of running and jumping. It’s great for cardio fitness and great for building strength in your legs.

To perform this exercise:

Stand with your feet together and your arms at your sides. Spread your feet out as far as you can without bending them. Now, jump sideways as far as you can, landing on your toes first before rolling your foot towards the outside of your ankle. Pause for a moment in this position and then quickly jump back to your original position.

Four Corners Workouts: Learn Plug and Play Training - at GYMFITWORKOUT

You should aim to do at least three sets of ten reps for this exercise. Make sure you jump as far as you can on every repetition. It’s also a good idea to do some warm up exercises before doing this one!

Ultimate Stamina Workouts

Now you’ve had a sample of two great exercises, it’s time to put them together in a mini workout to give you an idea of the kind of physical benefits you can gain from using them. This workout should take you no longer than thirty minutes so you can do it almost anywhere.

Warm up for five minutes on a treadmill or by walking/jogging in place. Stretch yourself well; you don’t want to pull a muscle now! Do three sets of twenty reps (jumping laterally on each side) with a 90 second break between each set.

This workout is very simple but it’s amazing for burning fat and improving your stamina all over. If you feel up to it, you can always continue with some light jogging on the treadmill, Weights training or something similar but that’s entirely up to you and what your fitness goals are.

Sources & references used in this article:

Heart rate training by R Benson, D Connolly – 2019 –

The cyclist’s training bible by J Friel – 2012 –

Physiological and psychophysiological responses to an exer-game training protocol by S Bronner, R Pinsker, R Naik, JA Noah – Journal of science and medicine in …, 2016 – Elsevier

Golf club grip training device by DRA Budney – US Patent 4,138,118, 1979 – Google Patents

On-demand learning: Training in the new millennium by DE Hartley – 2000 –