- Leap sideways, land on right foot, left leg behind to the side.
- Drop into a single-leg burpee, right leg only, hands to ground.
- Return to standing on right, leap sideways to left, repeat with left leg.
- Stand tall, feet hip-width apart, knees slightly bent, ready to move.
- Quickly drive knees up towards chest, alternating legs, pumping arms in rhythm.
- Gradually speed up, maintaining high knees and arm movement, breathe steadily.
- Stand close to a wall on a narrow, staggered stance (toes of the back leg should be at the same level as the heel of the front leg).
- Keep your weight on the back leg as you bend your knees.
- Hold the position for the prescribed duration.
- Sit or stand, lift one foot slightly off the ground.
- Rotate your ankle in a circular motion.
- Complete the allotted amount of reps, then switch directions and repeat on the other foot.
