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Stand facing a sturdy box or platform, squat down and jump onto the box landing softly, stand up fully, then step back down and repeat. Primary muscles trained: quadriceps, glutes, calves.

Stand on a box, step off, land with both feet and immediately jump vertically or forwards. Absorb the landing in a squat position. Primary muscles trained: quadriceps, glutes, calves, hamstrings.

Leap side to side, landing on one foot, resembling a speed skater. Balance on landing before jumping to the other side. Primary muscles trained: glutes, quadriceps, adductors.

Start in a standing position, drop into a squat with hands on the ground, kick feet back into a plank, return to squat and explosively jump upwards. Primary muscles trained: full body, particularly quadriceps, glutes, chest, and shoulders.

Jump up, pulling your knees towards your chest while airborne. Land softly and immediately jump again. Primary muscles trained: quadriceps, glutes, hamstrings.

Stand side-on to a low hurdle or marker, jump sideways over the hurdle, land on both feet and jump back to the starting position. Primary muscles trained: quadriceps, glutes, adductors.

Perform a push-up and explosively push your body upwards so your hands come off the ground. Land back in the push-up position and repeat. Primary muscles trained: chest, triceps, shoulders.

Stand on one leg, perform a small squat and hop forward, landing on the same leg. Continue forward hops or switch legs. Primary muscles trained: quadriceps, calves, glutes.

Start in a lunge position, jump and switch your legs in midair, landing with the opposite leg forward. Primary muscles trained: quadriceps, glutes, hamstrings.

From a squat position, jump forward as far as possible with both feet, landing in a squat position. Primary muscles trained: quadriceps, glutes, hamstrings.

Run forward with exaggerated, long strides, focusing on propelling yourself upwards and forwards with each bound. Primary muscles trained: quadriceps, glutes, hamstrings.

Jump vertically with straight legs, using only the ankles to propel yourself. Keep the upper body stiff and straight. Primary muscles trained: calves, quadriceps, glutes.

Hold a medicine ball with both hands, squat down and then throw the ball upwards as you stand up. Primary muscles trained: shoulders, triceps, quadriceps, glutes.

Perform a high jump and tuck your knees to your chest while in mid-air. Land softly and controlled. Primary muscles trained: quadriceps, glutes, hamstrings.