To get up, you've got to train power, speed, and strength, making jump training a full-body pursuit with a lengthy list of benefits.

But cardio is so good for us—both in terms of boosting heart and lung health, as well as giving a much-needed energy boost ...

Modification: Drive through the front leg heel and bring the back knee up toward the chest instead of jumping up from the lunge. ... Continue alternating lunges with a front kick. 4. Squat Jumps .

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, while ...

Press through right heel to jump straight up and scissor legs in the air, landing with the left leg forward. Immediately bend both knees to drop back down into a lunge and repeat. Pump arms to ...

As you drop down, tap the floor with one hand, alternating hands between jumps. ... Jumping lunges. 14. Jumping lunges can help you gain muscle mass, mainly in your glutes Credit: ...

Minute 2: Samson lunges 20 metres; 5 box jumps; Strength: Squats 3 sets of 5 reps (2 second eccentric, 1 second pause) weight at 70% of your 3RM; Alternating lunges 3 sets of 12 reps ...

20 sec: Alternating lunge jumps: In waist-deep water, start in a lunge with your right foot in front. Jump and switch legs, landing with your left foot in front. Continue alternating.

The side lunge develops balance, ... You can make the exercise more dynamic with a greater focus on agility by alternating back and forth with a small jump in between as you shift from side to side.

The side lunge develops balance, ... You can make the exercise more dynamic with a greater focus on agility by alternating back and forth with a small jump in between as you shift from side to side.