A Typical Session
23 Min
Warm-up
4m
Main Set
14m
Finisher
5m
10 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Advanced
An explosive move that strengthens the entire body and boosts cardiovascular endurance.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
60s
How to Perform
- 1.Stand tall, then squat down and place your hands on the floor.
- 2.Jump your feet back into a plank position.
- 3.Perform a push-up (optional).
- 4.Jump your feet forward, then explosively jump upward reaching overhead.
Pro Tips
- •Focus on smooth transitions between steps.
- •Maintain tight core during plank.
- •Modify by skipping the push-up for lower intensity.
Equipment
None
Safety
Avoid collapsing your back during plank position.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.