Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out, and arms at your sides.
Jump your feet out as you lower into a squat by bending at your knees and hips. At the same time, bring your left hand in front of you, making contact with the ground. Your right arm should be relaxed, behind your back. As you lower down, keep your core pulled in toward your spine and your chest lifted; your spine should stay straight, not slump, as you reach for the ground.
Jump your feet back in, returning to the starting position with your hands touching in front of your chest. This counts as one rep.
Do as many reps as you can in 30 seconds, alternating sides, while maintaining proper form.