Do each move for 30 seconds. Complete 3 sets of this circuit, with 20 seconds rest between sets.
1: LONG-JUMP BURPEE
Start with feet hip-width apart.Drop hips into a shallow squat and, pushing off with both feet, propel forward as far as you can, landing on both feet with knees soft. Immediately drop hands to ground in front of you, kick feet back into a plank, do a pushup, kick feet forward between and just behind hands, and rise to start.
2: PLYO LUNGE
Start in a lunge, right foot forward, right knee at a 90-degree angle, left leg back, with left knee hovering above ground. Activate glutes and explode up through the right heel, using the left foot for bal- ance. Switch leg positions midair, landing with left foot forward and right foot back in a lunge. Continue exploding and switching legs.
3: LATERAL-TUCK JUMP WITH A PUNCH
Start with feet hip-width apart. Drop hips into a shallow squat and, pushing upward with both feet, jump high and to the left, tucking legs and pulling knees toward chest, punching fists out at the top of the jump. Land to the left of starting position. Then reverse, jumping to right. If you’re in wet grass and it’s slippery, jump and land in the same spot.
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