Start standing with your feet slightly further than shoulder-width distance apart. Looking straight ahead, bend at both the hips and knees and place your hands on the floor directly in front of your feet.
Keeping your bodyweight on your hands, kick 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 head to toe. This is your push-up position.
While maintaining a straight back and stabilizing through your abdominals, bend your elbows and lower your torso towards the floor until your arms form a 90-degree angle.
Push through your chest and extend your arms to lift your body back into a push-up position.
Jump both of your feet in towards your hands, ensuring that your feet remain shoulder-width distance apart.
Next, jump up as high as you can with control. Fully extend your legs and extend your arms above your head. Land in a neutral, standing position, ensuring that you maintain "soft" knees to prevent injury. This counts as one rep.
Repeat for a total of 30 seconds, then take 30 seconds of rest.