“Perform the exercise at full effort for 20 seconds, then rest for 10 seconds. Repeat this work-rest cycle until completing 3 full rounds.

Start standing tall, then squat down and place your hands on the floor. Kick your feet back into a plank position, keeping your core tight. Jump your feet forward to return to the squat, then explode upward into a jump with arms overhead. Land softly and repeat with control.