Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in an athletic stance: feet hip-width apart, chest lifted, core braced, arms bent at 90 degrees. Drive one knee explosively to hip height, pushing off the opposite foot. Land softly and immediately switch legs, minimizing ground contact. Swing arms in opposition to legs (right knee up, left arm forward), elbows bent at 90 degrees. Maintain a tall, vertical torso and breathe rhythmically. Stop the set when knee height drops; prioritize quality over duration.
Drive your knees to hip height or higher Maintain an upright torso Land softly on the balls of your feet Swing your arms forward and back Perform short, high-intensity bursts of 20-30 seconds Breathe steadily with your stride
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