00:00BC's Fall Drama Quantico train hard to make it through the FBI Academy.
00:04The exercises in this episode were inspired by their training regimen.
00:07This lunge variation is a tough plyometric workout for your core and lower body.
00:12The jumping action increases the cardio.
00:14Begin with your feet shoulder width apart.
00:17Take a deep step backwards.
00:19Drop your knee towards the floor.
00:21Alternate legs backwards, jumping at the top of the movement.
00:28Your front knee should not go forward past 90 degrees or in front of your shoestrings.
00:33While sitting tall with your ribs over your hips, you should be able to see the toes on the forward
00:37foot.
00:43Great job! You did it! Go show off your new abs!
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