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Rhino Exercise Engage your muscles and challenge yourself to a Rhino workout. This high-intensity exercise targets multiple muscle groups at once, building strength and endurance. Begin by assuming a squatting position, then explosively jump into the air, landing softly on the balls of your feet. As you land, immediately drop down into a plank position, engaging your core muscles to support your body. From this position, push back up to standing, repeating the sequence for 10-15 repetitions.