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Exercise 1: Squat Thrusts


  1. Starting with a shoulder width stance, squat down so that you are able to place both hands on the ground just to the outside of your feet
  2. Shift your weight to your hands and jump your feet back behind you so that you are in the push-up position
  3. Next, Jump your feet back in between your hands, shift your weight back to your hands and stand to an upright position and either place your hands on your hips or bring both hands overhead, reaching for the sky
  4. Repeat


  • If you can't 'jump' your feet out behind you, simply walk your feet back and continue with the rest of the exercise.
  • Stop once you finish your 5th set, which is reps of 8!

Exercise 2