Workout: buttocks, thighs, calves

Map location: 5 or 7

Step by step
  1. Start with both feet facing a line.
  2. Adjust the body into a strong upright position – head forward, shoulders back, stomach muscles tight.
  3. Stand with your feet a hip’s width apart and keep your knees in line with your toes.
  4. Bend your knees, then jump forward over the line with both feet, using the arms to assist.
  5. Land solidly with the knees bent to absorb the shock (in a small squat position.
  6. Then jump backwards over the line.
  7. Repeat.


Sets and reps

10-15 reps
Rest 30 sec to 1 min
Repeat 2-3 times


– Speed it up: focus on increasing the speed and keeping on the balls of your feet – careful not to lose your technique though.


Builds bone density = healthy bones and joints
Increases heart rate = healthy heart, fat burning
Strengthens legs = good coordination and balance

Want more of a challenge?

– Increase speed.
– Increase resistance – add some extra weight.