exercises ideas

Start by doing a regular squat, but jump up explosively from the bottom position. When you land, lower your body back into the squat position to complete one rep.

You can simply jump side to side, or find something to jump over instead. Keep your feet together and lift your knees to your torso as you jump. Land as softly as possible.

Standing with your knees slightly bent, jump up as high as possible and bring your knees in toward your chest while extending the arms straight out. Land with the knees slightly bent and quickly repeat the movement!

Jump into the air and alternate legs with each rep. Spring straight up into the air as high as possible and absorb the landing by sinking into a lunge position. Repeat.

Everybody hates burpees, but thats because they work so well. From a standing position, squat down and place your hands in front of you. Kick back your feet into a push up position, and then quickly bring them forward to land in a squat position. Jump up so your feet leave the ground. Thats one rep.

Get into a normal push up position and lower yourself to the ground. Once there, forcefully push up to propel your upper body away from the ground. Clap in the air and catch your body in the push up position. Try to make sure each rep is as explosive as the last.

For this variation, you need enough strength and power in your upper body to get yourself airborne. Lower your body until your chest touches the ground and push explosively upward, bringing your entire body up into the air. Bend your knees forward and slap your hands against your knees. Quickly return your hands and feet to their original push up position to land safely.

This is an advanced movement that requires a great deal of hip stability, balance, and strength. You can either jump straight up from the bottom of a skater squat, or jump side to side as in the video.

Balance on one leg and squat down into a pistol squat. From there, push up with enough force to launch yourself in to the air. Dont forget to switch legs.

Set up for a regular push up and lower yourself to the ground, but explode upwards and throw your hands out forward while lifting your legs off the ground, so that your body is completely airborne and parallel with the ground.