Want to turn around a bad day? Take a cue from David Lee Roth: You might as well jump. Plyometrics (the science-y word for "explosive movement") can transform your body and elevate your mood.

Next time you feel like kicking a wall, pull on your most supportive jog bra and give this three-part calorie- and angst-burning workout -- developed by former boxer Michael Olajide Jr. of Aerospace High Performance Center in New York City -- a whirl instead. Do one of the following exercise sequences for a killer 10-minute workout, or string them together for an all-out, calorie-torching, 30-minute endorphin fest. You'll feel lighter -- and happier -- in no time.

Leaping into the air is a primal act of joy. You simply can't do it and feel down at the same time. Focus on taking off and landing gently with knees softly bent.

Body Booster: "Jumping engages almost every muscle in the body, so it incinerates fat," Olajide says.

Mood Lifter: "It also triggers the release of endorphins and teaches the body to use oxygen more efficiently, both of which are incredibly energizing," he says.

Warm up with a few minutes of jogging in place. Aim for 8 to 16 reps of one exercise, then move on to the next. As you get in better shape, gradually increase the number of reps.

What it does: Builds power, improves reflexes, and boosts overall conditioning

How to do it: Bounce lightly on the balls of your feet twice, then squat, fingers touching floor. Jump up, reaching arms overhead (next image). Land with soft knees. Repeat.

What it does: Strengthens glutes, quads, and calves

How to do it: Start in a wide squat, fists up. Keeping knees bent, hop just enough to be able to slide your feet in to shoulder width (next image), then hop them back out.

What it does: Strengthens glutes, hips, quads, and calves; improves coordination

How to do it: Start with knees bent, fists up, and left leg forward. Jump and switch, landing with right leg in front (next image). Keep alternating.

What it does: Stretches and strengthens core and back

How to do it: Bend at the hips and bring top of head toward the floor. Clasp hands behind you, extending arms. Stand up and arch your back, thumbs to forehead (next image). Repeat.

Blow off some steam and tone your arms with this upper-body cardio blaster. Get into a fighting stance (fists up, foot forward) and get ready to rumble!

Body Booster: Punching and jabbing strengthens your abs, shoulders, arms, back, and chest. For full core engagement, focus on twisting your midsection with each punch.

Mood Lifter: "Upper-body cardio can be just as beneficial for your heart and your mood as running, walking, or biking," Olajide says. "Throwing punches is like sprinting with your arms -- it builds stamina and focus, and it also exorcises aggression."

What it does: Strengthens and tones calves and ankles; improves balance

How to do it: With left foot forward, knees slightly bent, and fists up, bounce on balls of feet, shifting weight forward (next image) and back. Bounce for 1 minute, switch stance, and repeat.

What it does: Works heart, strengthens arms, and tightens abs

How to do it: With left foot forward, abs tight, and fists up, punch straight ahead with right arm, twisting torso left, then punch with left arm, twisting torso right (next image). Gradually pick up speed, punching as fast as you can after 1 minute. Do 4 sets.

What it does: Improves reflexes, endurance, power, and speed

How to do it: Combine the Bounce and Standing Punch, throwing a quick jab each time you bounce forward and backward. Alternate arms and repeat for 2 minutes.

What it does: Tones shoulders, glutes, and quads

How to do it: Step left foot forward 2 to 3 feet. Bend knees into a lunge and punch left. Don't let the front knee extend beyond toes. As you rise back up, punch right (next image). Switch stance and repeat for 30 seconds each side.

For greater power, think of throwing each punch from your core rather than from your shoulder. Start slowly, then speed up while keeping your core engaged.

Jumping rope is a vigorous cardio workout, burning 10 to 12 calories a minute (that's up to 180 calories in 15 minutes!), depending on your weight and speed. For good technique you just need to come an inch or so off the floor. If you never mastered it in grade school, you can mimic the movement without a rope.

Body Booster: It builds stamina and improves bone density in the lower body and pelvis while improving coordination and keeping you light on your feet, Olajide says.

Mood Lifter: Jumping rope boosts concentration and frees your mind.

Tim Haft, founder of New York City-based Punk Rope, designed the following exercises. Do each for 30 seconds, working up to 2 minutes each. Walk around for a minute to recover between each.

What it does: Builds cardiovascular fitness and improves coordination

How to do it: Stand with your feet a couple of inches apart, knees slightly bent, and weight on the balls of your feet. Hold the jump rope handles in your fingers with elbows close to ribs. Begin turning the rope by rotating your wrists. Hop straight up just a few inches off the floor -- jumping too high is a recipe for sore joints. Land with soft knees.

What it does: Burns more calories and works obliques

How to do it: With legs together and slightly bent, take small hops, alternating to the left and right (next image) with each turn of the rope, "like a skier on a slalom course," Haft says.

What it does: Challenges coordination and works thighs

How to do it: Alternate hopping with legs together and then apart (next image), as you would doing jumping jacks.

What it does: Improves hip flexibility and challenges core

How to do it: On each jump, rotate at the waist, turning your hips and legs first to the right and then to the left (next image).

"The right music isn't just a mood changer -- it also helps you set and maintain a jumping rhythm," says exercise-music specialist Chris Lawhorn of runhundred.com. He's compiled a playlist of songs that cruise along at or near 150 beats per minute (bpm) -- just the right tempo for a jump-rope workout. Skip to that pace to keep your heart rate, and spirits, way up.

(The models appearing in this gallery are company members of the Graham II dance troupe: Amanda Harring, Ashley Witson, Carolina Rivera, Yuriko Hiroura, Laureen Elizabeth, Benjamin Gaspard, and Zachary Tracz. Martha Graham Dance Company will be performing March 15 - 20, 2011 at the Rose Theater in the Frederick P. Rose Hall, Home of Jazz at Lincoln Center in New York City.)