1. Hold dumbbells by your side, the weight should be light enough that it doesn’t slow you down significantly.
2. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
3. Squat down and immediately reverse your direction to explode off the ground, extending through your hips, knees and ankles. Maintain good posture through the jump.
4. As you return to the ground, absorb the impact through your legs.
NEXT: try unweighted Jump squats or check out more workouts for Lean legs
Words and workout by Melissa Le Man, images by Noel Daganta