Alternating lunge jumps are pretty tiring if you perform them at your max. These can really help build up your quadricep muscles and other very important jumping muscles. I would recommend doing these lunge jumps at the beginning of your workout so you have the energy to perform them correctly.
To start your alternating lunge jumps exercise, begin in a kneeling position. One knee should be almost touching the ground while the other should be out in front of you. From this position, jump up into the air as high as you can and land in the kneeling position again. When you land you should alternate your leg positions so your other knee is now out in front of you (check out the video). Try to perform this exercise continuously without taking rests between jumps.
Be sure to stretch out your legs before performing this exercise. Alternating lunge jumps can put a lot of stress on the knee joints. If you’re not careful you could injure yourself and really put your training schedule on hold.
In the video for alternating lunge jumps, the guy performing them uses a bar for added resistance. I would recommend this if regular lunge jumps are too easy for you.
Alternating Lunge Jumps Video