Move: Alternating Lunge Jumps Lunge jumps load your lower body while challenging balance and coordination. You'll hammer your glutes, quads, and hamstrings with every rep—and since you're ...

For a lower-impact alternative, you can do alternating lunges without a jump and add in a weight like a medicine ball or dumbbells to make the move more challenging, suggests Walter. But if you do ...

Jump off the ground, quickly switching legs so that you land with your right foot forward. That's one rep. Immediately lower into another lunge, and continue alternating for 12 to 20 total reps.

Step the left foot in, and lunge back with the right foot. Continue alternating for 60 seconds. Great for shaping the legs and butt, jumping lunges can sometimes be intense on the knees.

Repeat with the right foot forward and continue alternating. Modification: Drive through the front leg heel and bring the back knee up toward the chest instead of jumping up from the lunge.

Burpees, 30 seconds. - Slow bodyweight forward lunges, 30 seconds. - Jumping jacks, 30 seconds. - Slow bodyweight squats, 30 seconds. - Alternating leg jump switch lunges, 30 seconds.

As you jump up, reach the medicine ball overhead, and as you land, slam it to the floor, to the opposite side of your front leg. Continue alternating lunges and slams. Do 10 reps per leg.

This dynamic move involves alternating lunges while jumping explosively to switch legs mid-air. It engages multiple muscle groups, including the glutes, quads, hamstrings, calves, and core ...

Box Squat Jumps Perform 10 box squat jumps every ... Reverse Lunge from Deficit Start on the platform and lunge back, alternating between legs. Forward Lunge from Step Step forward and lunge ...

b) Jump up to switch your legs in mid-air ... c) Return to the start, lowering your arms to your sides and repeat, alternating legs. a) Stand in a lunge position. Place a long, unlooped ...

(If you don’t have a bench, just do lunge jumps on the ground.) Toe taps: Lie on your back with arms by your side and legs in the air, knees bent at 90 degrees. Alternating left and right ...