Jump Squats

Primary muscle group(s): Hamstrings, Quadriceps

Secondary:  Abs

Your legs will be pretty fried at this point. The cummulative fatigue of putting all these will really train your endurance and metabolic overload.

Instructions:

• Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
• Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
• Once your upper thighs are parallel with the ground, quickly and powerfully drive your body into the air, pushing with your toes to activate your calf muscles.
• Repeat.

All difficulty levels:

Keep going for the whole minute. If you have to pause a little here and there during the minute, that’s fine, but keep going as much as you can do to as many reps as you can in the full minute.