semi squat jump (male)

Cardiovascular system

• Target muscles: full body, legs, hamstrings, calves
• Equipment: bodyweight
• Level: intermediate

How to do it

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.