- Start at the left edge of your mat and take a big step to the right, moving through a low, wide squat, sweeping the mat with your left hand.
- Bring your left foot to your right, coming into a narrow squat. Jump straight into the air and "take a shot" with your right hand. Don't forget to follow through by straightening your elbow and flicking your wrist as if you were shooting a basketball.
- Land softly with your feet parallel. Keeping your knees bent, step the left leg wide to the side to repeat the entire sequence on the other side. The side-to-side movement should be fluid and controlled.
- Continue to take jump shots for 40 seconds, then rest for 20.
Repeat these four exercises for a total of four rounds. Cool down with three to five minutes of stretching.