Move 1: Jump Squats
(A) Begin with your feet hip-distance apart. Lower into a squat as you extend your arms, elbows bent and hands in loose fists. Push your hips back and keep your weight on your heels.
(B) Push off the balls of your feet and jump, letting your arms swing behind you. Land softly on the balls of your feet. Repeat for 45 seconds, then rest for 15.