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Jump Squats - are a plyometric exercise that burn a high number of calories, tone the glutes and thighs fast plus offering a new take on the traditional squats.
Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage your core and jump up explosively.
When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Do two to three sets of 10 reps.
Make sure to use your whole foot to jump, not just your toes, and try not to let your shoulders lean out beyond your knees, as this can strain and injure your back. (Source: Popsugar)