In + out squat pulses

How to do it

1. Set upSquat low with your feet together.
2. MovePulse twice, then hop your feet wide without standing up, pulse twice in a wide squat, and hop back in.
3. Watch forPopping up tall during the hop. Stay low.

Easier or harder

Easier

Sumo squat pulses (3x): no hopping.

Harder

Pop squats: bigger jumps.

What it works

Muscles

Quads, Cardio, Glutes & hamstrings

Position

Standing

Intensity

High effort Hard

Impact

Jumping

Swap it for

• Squat jumps
• Tuck jumps
• 1 squat + 1 squat jump
• Pop squats
• Pop squat + double hop
• Jump squat + alternating crunch