Preparation: Stand with your feet together and in an upright position with your arms down at your sides.
Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.
Execution: Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Add intensity by adding a jump after you stand up.