Position yourself face down on the floor and come up onto your toes with your arms straight and your body in a straight line. Your hands should be in line with your shoulders.
Keeping your core tight and feet together, bend your elbows to lower yourself towards the ground.
Your elbows should move backwards and in line with your body. Your body should remain in a straight line.
When your chest touches the floor, push yourself back up to the start position.
Repeat for the stated number of repetitions
Hold the kettlebell with your palms around the sides of the handles facing inwards and close to your chest.
Stand with your feet slightly wider than your shoulders keeping your weight in your heels and your feet angled slightly outwards.
Begin by tightening your core, bending your knees and lowering yourself towards the ground into a squat position. Keep your chest upright and do not allow your knees to cave in.
Continue to bend your knees until your thighs are at least parallel to the ground.
Push yourself back up the start position
Repeat the movement for the required number of repetitions.
Hold the ends of a skipping rope in each hand with the rope behind your feet.
Turn the rope so it passes under your feet twice for every jump.
Repeat for the required amount of repetitions.