semi squat jump (male)

TARGET: cardiovascular system

EQUIPMENT: body weight

SECONDARY: quadriceps, hamstrings, calves

1. Stand with your feet shoulder-width apart.
2. Bend your knees and lower your body into a squat position.
3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
4. Land softly on the balls of your feet and immediately go into the next repetition.
5. Repeat for the desired number of repetitions.