Alternating Bodyweight Lunge Jump

1. Stand with your feet shoulder-width apart and arms at your sides or hands on your hips for balance.

2. Step forward with one foot into a lunge position, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground.

3. Explosively jump up from the lunge position, using the strength from your front leg to propel you.

4. While in mid-air, switch your legs and bring the forward leg backward and the back leg forward into the lunge position.

5. Land with the opposite leg forward, absorbing the impact by bending your knees back into the lunge position.

6. Continue alternating legs with each jump, maintaining balance and proper form throughout the exercise.

7. Perform the desired number of reps or for the set time interval, and then repeat with the other leg leading if performing sets per leg.

It's crucial to maintain proper form to avoid injury. Warm up properly before engaging in this exercise, and ensure that your knee does not extend past your toes on the front leg during the lunge to protect your knee joints. This exercise is high-impact and requires good coordination and balance. It is also very intense, so beginners should start with standard lunges before attempting the jumping version.

---