Stand in front of a plyometric box.
Keeping your back straight and your core tight, jump up onto the box so that both feet are on the top.
Next step back down so that both feet are on the ground.
Repeat for the stated number of repetitions
If using a chair, do not jump due to risk of instability.
Start with your hands on the ground in front of your feet.
Tighten your core and jump your feet back into a push up position.
Lower your chest to the ground then push yourself back up into push 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.