- Begin standing with the feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Step or jump the feet forward to the hands and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Do as many burpees as you can for 40 seconds. Then take a 20-second rest.