For Quads, Glutes
Level 1: Jumping on flats
Level 2: Jumping up a hill
Level 3: Jumping up steps or onto a bench
Routine: Start on a flat road, sidewalk, or field with your feet shoulder-width apart. Squat down so your butt touches your ankles, then explode up and forward using the swing of your arms to help you jump, keeping your core tight and your back straight. Land on your heels, knees bent and facing forward. Return to the squat position and repeat.
Reps: 30 to 45 per set