Stand with your feet together and squat down, keeping your knees together and thighs parallel to the ground.
Hold the position and hop your feet apart as wide as is comfortable.
Quickly hop your feet back together, keeping your hips low - this counts as one repetition.
Maintain the squatting position and continue hopping your legs together and apart for a specific amount of time or a set number of repetitions
These are an evil combination of wall sits and jumping jacks that dial up the caloric burn by incorporating every muscle in your legs and not letting them rest. This is a great plyometric workout that builds speed and control in the lower body, making it a great training tool for many different sports, such as skiing, snowboarding, football, and soccer. Because of the number and size of the muscles being worked, these are also an excellent anaerobic workout that will challenge your heart and lungs. This move doesnâ€™t use any equipment and is perfect to add to a home boot camp workout for maximum calorie burn and fast toning results.