Squat Jumps - 3 x 30 seconds
Squat jumps are a plyometric exercise that involves squatting down and then exploding upwards into a jump. If you are not able to spring off the ground then you can still perform the squat movement and engage the same muscles. Start off by standing with your feet hip-width apart and your toes pointing slightly outwards. Bend at the knees while keeping your upper body nice and upright and your core engaged. Obviously you want to maintain balance, but try to keep the weight over your heels. Once you have lowered yourself into the bottom of the squat movement, drive your body upwards using your legs, while extending your arms above your head. Once gravity kicks in you need to be ready to land and go straight back down into the squat position.Although you are driving through your heels on the squat, it’s good to try and land softly on the balls of your feet to cushion the movement and reduce the impact on your knee joints. Make sure you avoid locking your knees at the top of the jump, while thrusting through the movement to engage your glutes and hamstrings throughout. Note: If you are not able to spring off the ground then you can perform this exercise as squats using the same movement.
Reverse Lunges - 3 x 30 seconds
Reverse lunges are a lower body exercise that target your quads, hamstrings, and glutes. Get in position with your feet hip-width apart and your hands by your sides. Take a step back with your left foot, bending the right knee so that your back leg lands on the balls of your foot with your heel off the ground. Keep your knees aligned throughout this movement. Your front knee should be above the ankle, similar to the position a person may take when performing a marriage proposal. Once your back knee is hovering just above the ground, pause for a moment and then push through your front foot to return to a standing position.Note: avoid letting your front knee collapse inward, and make sure to keep your weight in your front heel as you push through to standing. Additionally, avoid letting your back knee touch the ground, as this can put unnecessary strain on your knee joint.