Stand straight, spread your feet at shoulder width apart and put your toes slightly out. Place a bench in front of you. Your hands should be on each side of the hips. Contract your pelvic floor and core while keeping your chest up.
Jump forward to position yourself with the bench between your legs. Bend the knees and move your butt back, lowering your legs and rise your arms until your thighs and arms are parallel to the floor while you inhale. In a fast movement, jump forward pressing mainly from your heels while you exhale.TIPS: Make sure your knees are always pointing towards the toes. Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward.