Start standing with your feet slightly further than shoulder-width distance apart; point your feet out slightly.
Lower down into a squat until your thighs are parallel to the ground. Make sure that your knees remain in line with your toes and that your back is at a 45- to 90-degree angle in relation to your hips. This is your starting position.
On an inhale, place your hands on the mat in between your feet, ensuring that your spine remains in a neutral position. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
On an exhale, jump both of your feet forward in between your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position. This counts as one rep.
Repeat for 30 seconds, then take 30 seconds of rest.