2. Squat Thrusts
Step 1: Stand with feet shoulder-width apart, arms at sides. Quickly squat down as low as you can and place palms flat on floor, shoulder-width apart.
Step 2: Kick your legs out straight behind you (you should look like you're about to do a push-up).
Step 3: Quickly jump your feet back to squat position, knees at chest, then immediately stand—or jump—up to standing as you raise your hands above your head.
Repeat: Continue the drill for 1 minute.