This exercise has great benefits for core strength and cardio endurance. Make sure arms are straight and in push up position. Bring one knee in towards your chest, as the opposite leg stays straight and helps to stabilize the body. Quickly bring the bent knee back to the push up position and switch to the opposite leg, using the same motion as before. Possible alterations to this exercise may be placing hands on a Bosu Ball to add a further challenge.

Start from a standing position. Bend down and place hands firmly into the ground about shoulder width apart. Kick feet back into a push up position. Now quickly kick both feet forward underneath your body and explode up into a jump. No Push Up required. Feet must leave the ground during jumping phase.