THE WORKOUT Do all four moves with a 30-second rest between sets – that’s a circuit. Complete twice more, with a minute’s rest between each circuit. Finish with a bonus set of box jumps
JUMPING LUNGE Do: 20 reps Targets: Glutes
(a) Step your left foot forward into a lunge position, with your left knee at 90° and your right leg behind you, knee just above the floor.
(b) Drive up through your legs and arms to jump, switching your legs in the air to land in a lunge with your right foot forwards. Repeat. BOX JUMP Do: 8 reps Targets: Quads
(a) Sit into a partial squat and draw your arms backwards behind you.
(b) Drive your hips forwards as you explode upwards on to a suitable and stable platform, about 50cm high. Land with your knees bent, keeping your core engaged. Step down and repeat. Now, jump to it. LATERAL BOUND Do: 20 reps Targets: Hip adductors (a) Stand on your right foot with your left foot off the floor and your left knee bent.
(b) Explode through your right foot to jump as high and far to the left as you can. Land on your left foot in a mirror image of the starting position, then repeat to the right. SQUAT JUMP Do: 12 reps Targets: Quads
(a) Lower into a deep squat, keeping your back straight.
(b) Draw your arms behind you then drive your hips forwards, pushing through your feet to straighten your legs and jump up, raising your arms for momentum. Land back in a squat to go again.