Jumping Lunges are a fabulous way to get a powerful, lower body aerobic workout (if you do them long enough). They help develop explosive power in your quads for your special, superhero days.  

What's involved: Calves, quads, glutes, cardiovascular system, aerobic performance (VO2 Max) if you sustain the activity long enough.

Powered by: Quads, primarily, calves.

Tip: On execution try to go as high as you can with each one. This places a higher load on your quads and glutes and forces them to adapt and get stronger.