6 Quick Plyometric Exercises
Move 3: Lunges With Hops
Stand with feet together, hands on hips.
(A) Step back with your right foot and lower into a reverse lunge. Shift your weight onto your left leg.
(B) In one movement, rise up, bring your right knee forward, and jump, lifting your right knee to hip level. Land lightly on your left foot and step your right leg back into a lunge. Repeat for 45 seconds, then rest for 15. Switch sides.