Squat Thrust Begin standing with the feet hip-distance apart. Lower into a crouching squat with your hands on the floor. Keeping the abs engaged, jump your feet back so you're in plank position. Keeping the arms straight, jump your feet forward behind the hands. Stand up to complete one rep. Complete as many squat thrusts as you can in 25 seconds. Rest for 10 seconds. Image Source: POPSUGAR Photography