Exercise

Semi Squat Jump (male)

Cardio Bodyweight duration

Also works: Quadriceps, Hamstrings, Calves

How to do it

Stand with your feet shoulder-width apart.
Bend your knees and lower your body into a squat position.
Jump explosively, extending your hips and knees while swinging your arms for momentum.
Land softly on the balls of your feet and immediately go into the next repetition.
Repeat for the desired number of repetitions.

In FYL you log the Semi Squat Jump (male) as duration — every set counts toward your volume, PRs and XP.