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Stand with feet hip-width apart. Crouch, plant hands on floor, jump feet back to plank. Lift right arm forward at shoulder height as you lift left leg straight back at hip height. Pause; return to plank. Do 1 push-up. Switch sides; repeat (including the push-up), hop feet toward hands, then jump.
Stand with feet hip-width apart and fingers resting lightly behind head and elbows bent out to sides to start. Squat, shifting weight to balls of feet and leaning torso forward slightly to start.
Jump as far forward as you can, landing in start position.
Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, and jump feet back to plank.
Lower chest and thighs to the floor, then push up to plank and jump feet toward hands.
Jump, landing in fighting stance with feet staggered—left foot forward and fists by chin; immediately and forcefully quick-snap two punches with left hand forward, turning hips forward slightly and rotating fist, palm down. Then forcefully punch right hand across body, pivoting on right foot to turn hips forward slightly, rotating fist, palm down. That’s 1 rep. Do 15 reps. Switch sides; repeat. That’s 1 set.