- squat jump
This exercise tones your abs and legs. Squat down with your legs shoulder-width apart and your hands together in front of your chest. Now jump up and bring your heels together before landing. Try to reach the maximum height. Repeating this for 30 to 4 seconds will suffice.
- double jump
Start in a squat position with your legs a foot apart. Jump up and land in a lunge position with your right leg forward. Jump back up and land back in the original squat position. Repeat this with your left leg to complete one rep. 45 minutes of this workout is enough to tone your abs, legs, and hips.
- arise
Lie on the floor on your stomach, with your palms next to your chest and your toes turned in. Do a pushup so you quickly place your left foot between your hands and squat down. Now do it in a reverse motion. This exercise works on most parts of your body; shoulders, triceps, abs, glutes and legs, making it a complete exercise.
- Straddle jump on planks
Get into a plank position with your feet a foot apart. Extend your legs into a jump to make a V, then return to a plank position with your feet one foot apart. Do this for 30 to 45 seconds. You can also perform repetitions of 30 seconds. It works on the abs and lower abdomen.
- plyometric push-ups
These are just like standard push-ups, except you have to push yourself up off the ground until your hands completely leave the ground. Try to reach the maximum height and land on your palms again. It is recommended not to clap your hands while you are off the ground, as it can hurt you, especially if you are a beginner.
- box jumps
This is probably something you did when you were a kid. Find a box and note your strength and height. To perform a box jump, get into a squat position and jump to land on the box and back to the ground. Repeat this in sets for best effect.
- wide jumps
Broad Jump is a force builder and works on the quadriceps and gluteal muscles. Get into a squat position first with your feet shoulder-width apart. Jump with all the energy in your body. Land on the ground and repeat until you are exhausted. You can also do this in sets of 20.
- skater jumps
Skater Jumps improve the quadriceps and gluteal muscles and increase lateral strength. Start with a squat position. Make sure your legs are closed and most of your weight is on your right leg. Push your right leg in the opposite direction and gently land on the left leg behind it. Repeat this with your left leg for one repetition.
- side lunge
The side lunge is a critical exercise, but it’s extremely good for strengthening and toning your hips, abs, and legs. This is the best exercise for you to sweat to the fullest without any risk of injury. It’s really hard to get the stance right, so make sure you get the lunge right.