1. Face the bench/box and place your left leg atop it.

2. Your left hand should be resting on your hip with your right arm raised in an “L” shape as if you were running and of course, you are standing on your right leg.

3. Press with your left leg, raising your body atop the bench/box into a standing/vertical position as your left arm is raised to the “L” shape/position, again, like you are running and your right knee tries to kick your chest, while your right arm cocks to your right hip.

4. During the raise of number 3 above, you have pushed so hard that your left foot clears the ball of the foot and toes so there is an air-gap between your foot and the bench, i.e., you have jumped into the air.

5. As you land from the jump you will have automatically lowered yourself to starting position and are ready to begin the next repetition. After you have completed the left leg, switch legs atop the box so that your right leg is on top of it and do all the required reps on the right leg. You are then ready for the next set.

6. You will notice that at first your balance may be off. To become more accustomed to this exercise, just do it slowly on one leg for a while then, the other without worrying about reps. You’ll discover that you are in a constant running motion and it’s fun.

1. Face the bench/box and place your left leg atop it.

2. Your left hand should be resting on your hip with your right arm raised in an “L” shape as if you were running and of course, you are standing on your right leg.

3. Press with your left leg, raising your body atop the bench/box into a standing/vertical position as your left arm is raised to the “L” shape/position, again, like you are running and your right knee tries to kick your chest, while your right arm cocks to your right hip.

4. Lower yourself to starting position and begin the next repetition. After you have completed the left leg, switch legs atop the box so that your right leg is on top of it and do all the required reps on the right leg. You are then ready for the next set.

5. You will notice that at first your balance may be off. To become more accustomed to this exercise, just do it slowly on one leg for a while then, the other without worrying about reps. You’ll discover that you are in a constant running motion and it’s fun.

6. If you want added resistance you may hold dumbbells in each hand. The weight you can you can be considerable dependent on your experience. For example, the author has used 70 lb dumbbells in each hand. Caution is advised however – as your raise the dumbbell in the cocked hand, make sure to keep the end away from your cheekbone and or face.

1. Begin at the lowest obstacle, standing on one leg with free leg bent next to knee of standing leg. Flex at the knees and use your arms to help propel your momentum over the first obstacle. As soon as your foot touches the ground/floor, hop over the second obstacle and so forth until you have cleared all of them.

2. If you have obstacles of increasing height, once over last one, walk back to first obstacle and repeat the exercise on the other leg. If all obstacles are of same height, simply turn around and go back from where you started, hopping as you go of course.

3. This is a difficult exercise thus, use caution; always make sure you have your balance once landing before the next hop.

This exercise is a lower-body explosive, plyometric; by those first involved with the exercise it is also often referred to as a scissor jump. Initially, you should perform this exercise with your hands resting on your hips and using no weight. As your body becomes accustomed to the intensity, you can add a dumbbell weight of your choice in each hand, just don’t go from zero weight to 40 lb dumbbells in your hands – work your way up.

1. Begin by standing with your hands on your hips and your feet less than shoulder width apart. Think of stepping into a lunge position, because that is the position you will be in when you land.

2. Without hesitation, jump into the air and land, left leg forward into a lunge position.

3. Immediately, jump back into the air coming down so that your right foot is forward.

4. You have completed one repetition, i.e., each leg must be forward into the front/lunge position. As a note, I often see this exercise done from standing, jumping into a lunge, standing again, and jumping into lunge again – this is wrong; do as prescribed in this description.

5. Instead of coming back to the standing position each time, you simply jump up and switch forward foot for each movement. Only when finished with all the reps will you stand to normal starting position. The count for the reps is done each time the left leg hits, just make sure on the last one to jump once more onto the right leg forward.

1. Face the straight bar in your squat rack, approach the bar, and place it atop your shoulders just as you would if doing a back squat. It is important to not use more than 50% of your body weight.

2. Lift the bar and step back from the rack for room; ensure you have good balance.

3. Bend at the knees about 4 inches and propel yourself upward off the floor so that your toes clear the floor.

4. As you land, do so on the balls of your feet. Ensure you keep your balance and perform the next rep.

5. The rhythm should be slow and steady as you perform each repetition. Once the set is finished, place the straight bar back onto the rack. Perform next set after short rest.

1. Begin by standing on one leg on the floor; the other leg is lifted and bent with the foot approximately next to the knee of the standing leg. Stand in front of a box that you can comfortably jump on top of. Generally, if you are accustomed to this exercise the box would be 18 inches or more in height.

2. Flexing your knees and forcing both arms upward to help propel you motion, jump on top of the box, landing with one foot – on the ball of the foot.

3. Jump back down to the starting position. You have completed one repetition and are ready for the next. Perform the required number of reps on the first leg and then the second leg. Do the number of sets written for your program.

1. Begin by standing on the floor, in front of a box that you can comfortably jump on top of. Generally, if you are accustomed to this exercise the box would be 18 inches or more in height.

2. Flexing your knees and forcing both arms upward to help propel you motion, jump on top of the box, landing with both feet – on the balls of your feet.

3. Jump back down to the starting position. You have completed one repetition and are ready for the next. Perform the required number of reps and sets for your program.

1. Begin by standing atop an 18 inch or taller box (if you have no experience with this exercise, use a standard bench such as one for bench presses, etc.).

2. Jump off the box and flex your knees so that when you hit the floor/ground that they bend 3-4 inches or more.

3. Immediately jump upward into the air as high as you can; when your feet hit the floor again, jump once more as high as you can, i.e., two jumps in sequence, hence the name the double rebound.

4. Take care when you jump not to be stiff legged or to land flat footed; land on the balls of your feet, flexing your knees.

5. Return to starting position atop the box for beginning of next repetition.

1. Stand next to a flat bench of the height used for bench presses, etc.

2. Flex your knees so they bend about 4 inches and propel yourself to the other side of the bench in one motion. Ensure that you lift/bend your knees enough to clear the bench.

3. Immediately upon landing on the other side of the bench, repeat the same motion, propelling your body back to the starting position on the other side of the bench where you began. You have completed one repetition, continue it for required sets and reps.

4. It would be wise to choose a bench that does not have legs protruding outward from the frame as you must avoid hitting the legs during the exercise. Also, this exercise is a rapid-pace movement and your feet should make a tat-tat-tat-tat repetitive sound in rhythm.

1. Begin by standing atop an 18 inch or taller box (if you have no experience with this exercise, use a standard bench such as one for bench presses, etc.).

2. Jump off the box and flex your knees so that when you hit the floor/ground that they bend 3-4 inches.

3. Take care when you jump not to be stiff legged or to land flat footed; land on the balls of your feet, flexing your knees.

4. As soon as your feet hit the ground/floor, propel yourself up, landing on the second set of boxes, i.e., jump onto the box without any loss of motion.

5. Hop off the box and return to starting position atop the 1st box for beginning of next repetition. If both boxes are the same height, you can land atop the second box, turn to face the first box, and repeat the movement for the required reps and sets.