- Begin standing with the feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Step or jump the feet forward to the hands.
- Do an explosive 180-degree squat jump so you're facing the opposite direction.