astride jumps (male)

How to do it

1. 1Stand with your feet shoulder-width apart.
2. 2Bend your knees and lower your body into a squat position.
3. 3Jump explosively upwards, extending your legs and arms.
4. 4While in the air, spread your legs apart and bring your arms out to the sides.
5. 5Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
6. 6Repeat for the desired number of repetitions.