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Leg exercises
Name of exercise:   REPEATERS
Start Position Finish Position
What to do:

Place one leg up on a bench or platform of some kind.  Bring your arms high in the air above your head. QUICKLY rise up on the bench and bring the knee up as you simultaneously bring the arms down to the side.  Do these as quickly as you can to get your heart rate up.  Do 15-30+ repetitions on one leg and then switch legs and do the other leg.
Don't Forget to: Bring the knee all the way up.  Keep the rythm with the arms & leg: arms up/legs down;  leg up/arms down. 
Equipment needed: Bench or platform of some kinds such as the spotting platform behind an incline bench press or military press machine
Muscles worked:  Mostly quads.  Also all leg muscles & glutes.

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