semi squat jump (male)

Equipment

body weight

Target muscle

cardiovascular system

How to perform

1. 1

   Stand with your feet shoulder-width apart.

2. 2

   Bend your knees and lower your body into a squat position.

3. 3

   Jump explosively, extending your hips and knees while swinging your arms for momentum.

4. 4

   Land softly on the balls of your feet and immediately go into the next repetition.

5. 5

   Repeat for the desired number of repetitions.