Start standing with your knees slightly wider than hips-width apart.
With your right foot, take a wide step out to the right.
Looking straight ahead, bend at your hips and right knee, ensuring your knee remains in line with your toes. Keep your core pulled in toward your spine and your chest lifted. Let your left leg extend straight as you lunge to the right.
Drive through your right foot to step back to the center, continuing to bend at your knees and hips so you're in a standard squat position.
From the squat, jump off the floor in a quick, explosive movement, swinging your arms behind you for momentum. Remember to keep your core braced and chest lifted, squeezing your glutes at the height of your jump to push your hips forward.
Land softly, returning to the center squat position.
Repeat on the other side.
This counts as one rep. Do as many reps as you can in 30 seconds while maintaining proper form.