From a standing position, bend your legs and place your hands next to your feet to get into a squat position. Support yourself with your hands and jump backwards with both legs to get into a push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, push back into the push-up position with both arms and jump back into the squat position. In the squat position, the upper body is tilted slightly forwards, stretch your arms backwards at an angle to your body (like a ski jumper on a ski jump), push off the floor powerfully to perform a jump (lateral-sided) over the back of the rowing machine (use the momentum of the arms). Straighten your upper body and restart the exercise (assume the push-up position) to finally jump back to the starting position.
Attention:
Do not arch your back in the push-up position (body tension); land on the floor as softly as possible (cushion the jump with your knees); be careful with the jump height when jumping over the rowing machine.
Lighten:
Lower intensity between the individual exercises; only jump into the push-up position and back into the squat (without prone position/push-up).
Harden:
Additional weight; higher intensity between the individual exercises.
Variant I:
Jump frontally over the rowing machine.
Variant II:
Integrate rowing units (defined distance, time or watts).
