1. Squat thrust: Squat slightly, bring hands to floor and kick both legs back, keeping core tight, so that you are in a plank position with arms straight.

2. & 3. Balance: While in the plank position, slowly lift right arm and place it back on the floor. Do the same for the left arm, right leg and left leg, one at a time.

4. Lunge: Return to squat position by jumping knees to elbows, then stand up. Place hands on hips and, keeping feet shoulder-width apart, lunge forward with the right foot. Bring feet back to the shoulder-width distance stance, then lunge forward with the left foot.

5. Squat: Extend and keep arms parallel to help stabilize the core, then bend knees, keeping chest upright as you squat.

6. Jump: From the bottom of the squat, explode upwards in a jump.

Perform one set of 10 reps followed by one minute of jumping rope (or mock jumping rope), a second set of 15 reps followed by one-and-a-half minutes of jumping rope and a final set of 20 reps followed by two minutes of jumping rope. See a video demo of the move here.

Source: Kenny Wong of PeaceCore