Reverse Lunges on the Smith Machine. The move itself really is not complicated but I tell you what, nothing gets my heart rate up there like this exercise does. I feel like I am so out of shape after I get done with this one. But it is a favorite!
Load up your bar with weight plates. Depending on how I want to feel the next day I use between 25-35 lbs on each side. I usually do reps of 10-12 on each leg. Don't let that front knee go past your front toe when you are down in a lunge. If it is, you need to walk your front leg out there a little bit more. This helps protect your knee from injury.
The jumps on the bench is an "active rest" exercise. One of many things I like to do after an exercise that wasn't so breath taking. Just a chance to shock the body and get your heart rate up.
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