Great full body exercise using upper body strength and cardiovascular system – especially in high pace. Lower body, such as glutes, quads and hams, are in use due to compound movement added into the exercise. Don’t forget to switch legs and perform backward lunges on both sides. Great progression might be to add more resistance, slow down the velocity and focus more on strength. It applies on upper and lower body too. More resistance will generate more strength moves for arms and legs.