Freehand Jump Squat

How to do it

1. 01Cross your arms over your chest.
2. 02With your head up and your back straight, position your feet at shoulder width.
3. 03Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
4. 04Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
5. 05When you touch the floor again, immediately squat down and jump again.
6. 06Repeat for the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.