Stand with your feet approximately shoulder width apart and your arms down at your sides
Tighten your core and take a big step backwards with one leg.
Bend the knee of your front leg until it's at 90°, and lower the knee of your back leg until it is also bent at a 90° angle.
Push back up and return to the starting position.
Repeat the movement with the opposite leg
Repeat for the required number of repetitions
Start with your hands on the ground in front of your feet.
Tighten your core and jump your feet back into a press up position.
Next jump your feet back towards your hands.
Jump up to a standing position to finish the movement.
Repeat the movement for the required number of repetitions.