Instructions
1Warm up for five to 10 minutes with light stretching and cardio before you do explosive lunges.
2
Stand up straight with your feet pressed together and arms at your sides. Keep your torso straight and head facing forward throughout the exercise.
3
Step forward with your right leg and bend your knee to lower your body to the floor. You will land on your right heel, then transfer the weight forward to the ball of the foot.
4
Your knee should be directly over your left foot, with the knee joint bent at a 90-degree angle.
5
Lower your left leg down to the ground as you lunge forward with your right leg. Your left lower leg should be positioned close to parallel with the floor and your left knee should be slightly behind your hips.
6
Push off the floor with both feet to thrust your body back toward the starting position.
7
Hop in the air as you get close to the starting stance. Swing your arms up from your sides as you jump, bending at the elbows and bringing your hands in front of your face.
8
Swing your right leg back behind you and your left leg in front of you as you jump in the air.
9
Land with your feet mirroring your first lunge, with the left leg forward and the right leg back.
10
Bend your knees and hips into the lunge position as your feet land in place.
11
Continue switching sides for one minute to work your quadriceps, hamstrings and glutes.