Weighted Jump Lunge

Start in a lunge position, dumbbells at your sides, then drive up explosively and switch your legs in the air, landing with the opposite leg forward. Absorb the landing by bending both knees deeply as your feet touch down, rather than staying stiff-legged. The added weight means the landing takes more force through your knees and hips, so control matters more here than height — a lower, quicker switch that lands soft beats a big jump that lands hard. Reset your balance fully between reps before driving up again.