Instructions

1. 1

   Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.

2. 2

   Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.

3. 3

   Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.

4. 4

   Step down and return to the starting position.