Pop squat + double hop

How to do it

1. Set upFeet together, slightly squatted, hands at your chest.
2. MoveSink into a squat, pop up into a jump, land standing, then hop once more while standing tall before dropping back into the squat.
3. Watch forStaying low for the hops. The extra hop happens standing, not in the squat.

Easier or harder

Easier

Pop squats.

Harder

Squat pulse + star jump.

What it works

Muscles

Quads, Cardio, Glutes & hamstrings

Position

Standing

Intensity

High effort Hard

Impact

Jumping

Swap it for

• In + out squat pulses
• Squat jumps
• Tuck jumps
• 1 squat + 1 squat jump
• Pop squats
• Jump squat + alternating crunch