Body Part: Full Body, Glutes, Thighs, Calves
Step 1: Start in a lunge position with arms pulled back, trail leg a few inches off the floor, and knees at approximately 90˚. Draw in the abs.
Step 2: Rapidly explode upward off both legs and jump.
Step 3: As you leave the ground, switch the legs in the air landing with the other leg out in front. Land as quietly as possible, keeping the feet, knees, and hips pointing straight ahead.
Step 4: Upon impact immediately repeat. Maintain posture throughout. Avoid landing hard/loudly, letting the heels strike the ground hard, allowing the knees to collapse inward or your back to arch or slouch.