Plie Jump Squat
Jump as high as you can, tapping your heels together in midair. Your knees will bend outward as you tap your heels. Land softly and return to a squat and continue. Do this as fast as you can in for 50 seconds.
One Legged Deadlift Hop
Swing your right leg behind you at a 90* angle from the floor as you hinge forward. While balanced on one leg, hop up, land softly and repeat. To make this easier, after the jump, tap your front left on the floor and lift your knee again. Do this for 30 seconds, switch sides and repeat.
Lower into a deep lunge and rise up as if you're jumping but land in a lunge position with your other left back. Use momentum to jump from this lunge position back to your other leg. Continue for 50 seconds, alternating legs.
Shuffle with lateral lunge
From a standing position, set your right leg out to the right side and lower into a lunge, tapping your left hand to your right foot. Shuffle to the left two times and lower to a side lunge, taping your right hand to your left foot. Continue switching sides for 50 seconds.
Push-up pop up
Lying on the floor, push your body up as if you're doing a push up, but use the momentum to rise off the floor and land in a squat with your right leg forward. Continue for 50 seconds, alternating legs. To make this easier, stand up instead of hopping up.
Stand in an upright position with your knees slightly bent and your feet about shoulder-width apart. Flexing your knees to quickly drop your body 10 to 12 inches, rapidly explode upward, forward and to the side. Swing your arms forcefully upward. Upon landing, immediately repeat the jump, but jump forward diagonally in the opposite direction. Continue for 50 seconds.
Plank straddle hop
From a forearm plank positions, hop your feet out wide to the side and back in. Push your body up straightening your arms. This is done by rotating your elbows outward. Bend your arms again to starting form position. Do this for 30 - 50 seconds.
Well done! Ready for another set?