From a standing position, bend your legs and place your hands next to (in front of) your feet to assume the squat position. Support yourself with your hands, jump backwards with both legs at the same time to get into the push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, use both arms to push yourself back into the push-up position and jump back into a squat. From the squat position, perform a jump upwards (without raising your arms overhead; arms hanging down towards the floor) and land back in the starting position (standing). During the jump, alternate between bringing the left and right leg backwards (alternating jumps) in order to assume the lunge position twice (arms supported on the hips or one arm bent at chest height in the opposite direction to the standing leg and the other arm hanging down towards the floor). After the second jump, the free leg is moved to the supporting leg so that the upright standing position is assumed again and the exercise can be restarted.
Attention:
When performing the alternating jumps, always keep the front knee behind the tip of the foot and centred over the foot; the upper body should remain as stable as possible.
Lighten:
Lower intensity between the individual exercises; lower height during the stretch jump (or only straighten the upper body); integrate lunges backwards (no alternating jumps).
Harden:
Additional weight.
