Stand with your feet shoulder-width apart and arms at your sides.
Squat down and place your hands on the floor in front of you.
Jump or step your feet back into a high plank position, keeping your body in a straight line.
Perform a push-up, lowering your chest to the floor and pressing back up.
Jump or step your feet forward toward your hands, returning to the squat position.
Explosively jump up with your arms overhead, fully extending your body at the top.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5-8 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 15-20 reps or timed intervals | Strength, high intensity/volume |