Jumping Lunges

This is an explosive,  plyometric lunge exercise designed to help build lower-body muscle, strengthen your core, and improve your cardio. When performing a jump lunge, you’re working all of the lower-body muscles, including the quads, glutes, hamstrings, and calves. Also your core—specifically your transverse abdominis (the deepest ab muscle that wraps around your sides and spine) and rectus abdominis, what you think of when you think abs. 

• Stand with your feet shoulder-width apart.
• Step back with your left foot, landing on the ball of your left foot and keeping your heel off the floor.
• Bend both knees to create two 90-degree angles with your legs.  In this positioning, your shoulders should be directly above your hips and your chest should be upright (not leaning forward or back). Your right shin should be perpendicular to the floor and your right knee should be stacked above your right ankle. Your left thigh should be perpendicular to the floor. Engage your bum and core. 
• Push through the heel of your right foot and the ball of your left foot to jump up.
• As you jump, your right foot goes back about 2 feet, landing on the ball of your right foot and keeping your heel off the ground. Your left foot is now in front, flat on the floor, facing forward.
• Bend both knees again to create two 90-degrees angles with your legs. This is 1 rep.
• Without pausing, push through the heel of your left foot and the ball of your right foot to jump up, switching your stance again and sinking down into the lunge.
• Continue with this sequence, jumping and switching your stance in between each lunge.
• Really explode - it should feel hard! 

Plyometric exercises use a rapid repetition of movement to stretch and contract your muscles