Frog squats
Time: 50 seconds
Works: Quads, hamstrings, glutes, abs
Stand with your feet slightly wider than shoulder-width apart, toes pointing outwards.
Squat down as low as possible, keeping your chest lifted, heels flat and knees over toes.
Jump up in the air, swinging your arms up to help propel you.
Land through the balls of your feet, then heels, into a deep squat.
Do as many reps as you can in 50 seconds.
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