astride jumps (male)

Instructions

1. 1

   Step 1: Stand with your feet shoulder-width apart.

2. 2

   Step 2: Bend your knees and lower your body into a squat position.

3. 3

   Step 3: Jump explosively upwards, extending your legs and arms.

4. 4

   Step 4: While in the air, spread your legs apart and bring your arms out to the sides.

5. 5

   Step 5: Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.

6. 6

   Step 6: Repeat for the desired number of repetitions.