Get lean, sculpted legs with the pop squat. This plyo move will tone your lower body and inject some excitement into your workout.

Target Muscles: gluteus maximus, quadriceps

Set up: Begin in a squat position, feet wider than hip-width apart and hands on hips. Don’t allow the knee to extend past the toes [A].

Action: Jump in the air with your toes pointing out [B]. Land into the squat, knees at a 90-degree angle, and squeeze your butt tight. Do four sets of 15 reps.