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Stand with feet together, arms by sides. Squat low, placing palms on floor in front of feet, directly under shoulders.
A. Kick feet straight behind you, landing in push-up position (balancing on palms and toes, back flat, abs engaged).
B. Jump feet forward to squat.
C. Immediately jump straight up, bringing arms and legs up and out to sides (like a star). Land in starting position.
Do 10 reps.
Stand with feet hip-width apart, arms by sides. Lunge left leg out to side, keeping right leg straight. With back flat, hinge forward from hips, reaching right arm to left toes, extending left arm behind you.
Staying crouched, hop left foot next to right, then switch sides, lunging right as you sweep left arm toward right foot and right arm behind you to complete one rep.
Do 20 reps.
Knee-Up Jump Lunge
Stand with feet hip-width apart, arms by sides, elbows bent.
A) Lunge back with right leg while swinging right arm forward and left arm back (like a runner).
B) Press off left foot and jump straight up (as high as possible), bringing bent right knee toward chest and swinging arms in opposite directions.
Return to lunge as you land.
Do 10 reps, then switch legs and repeat.
Stand with feet hip-width apart, toes turned out slightly and elbows bent by sides, fists in front of chest.
A) Take a step out to right with right foot and sink into a squat.
B) Stand up, placing weight on right leg, leaning slightly to right, and kick left leg out to side with
Lower left leg, bringing left foot beside right.
Do 10 sumo kicks across floor; switch directions, kicking with right leg back to start.
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