Description:

1.Making a large step backward, lower your hips. From this position jump up and switch leg positions. Then jump again and return to the starting position. 2.Get to the position for the split squat jump. Try to jump as high as you can. When you get back to the ground, hold it in the bottom for a few seconds and then jump up again. 3.Visualize a large square on the floor. Squat down and take a huge jump forward to the top of right corner of a square. Then land quietly back into a squat. Keep going with such jumps around the square. 4.Get to the position for the split squat jump with your feet on the different chairs. Jump in, squat down and try to jump out as high as you can. Land on two chairs. 5.From a high-plank position prepare yourself to a leap by engaging and tightening your core. Jump toward your hands, landing in a frog-like position. Hold it for a second, keeping your hands held to the floor.

Muscle groups:

Gluteus, Calves, Arms, Legs, Core

Equipment:

Dumbbell, Bench