For the Jump Lunge, take a big step forward so that your front leg is bent at 90 degrees while your back leg is almost straight. From here, burst up as high as you can. While in the air, switch your legs so that you are in the same position on the ground, but each leg is opposite from where it started. Try to keep your head and torso tall throughout the entire exercise to maintain a neutral spine. Repeat this motion for the allotted time and then rest.
This exercise focuses on the explosive muscles of the quads. The hamstrings are also minimally involved when switching position in the air.