Stand up. Now deliver. Jumping jacks, jump squats, jumping lunges - every exercise in this workout is airborne, explosive, and completely committed to making the cardiovascular system work at full capacity. There is no low-intensity option here, no modification that keeps the feet on the floor. Stand & Deliver means exactly what it says.

Jumping jacks get the whole body moving in the simplest possible way - arms and legs opening and closing in rhythm, heart rate rising fast. Jump squats add the full explosive load of the lower body driving off the floor and absorbing the landing. Jumping lunges are the hardest of the three - the legs split in the air and switch before landing, which demands power from the quads and glutes and quick-response stability from every joint on the way down.

Land every jump quietly. Loud landings mean the joints are absorbing all the force. Soft landings mean the muscles are doing their job.