This targets your quads, hamstrings, and glutes .Alternate sides for one minute.
-Explosive Lunges: Stand with your feet together, then put your hands on your hips and lunge forward with your right leg. Jump up, switch your leg in midair, and land with your left leg in a forward lunge. Continue these explosive lunges, alternating sides for 1 minute. Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be then 90 degrees and aligned over your ankle.