Half-Squat, Jump, and Run

1. Begin in a standing position with your feet shoulder-width apart.

2. Start running in place by lifting your knees high, alternating between your right and left foot. Make sure to use your arms in synchronization with your leg movements to maintain balance and momentum.

3. After several running steps, transition into a semi squat by bending your knees and lowering your hips slightly, as if performing a shallow squat. Keep your chest up and core tight.

4. From the semi squat position, explosively jump upwards, extending your legs, and swinging your arms to add lift.

5. Land softly on the balls of your feet, immediately returning to the running in place motion.

6. Continue this pattern, alternating between running in place and performing the semi squat jumps for the desired number of repetitions.

7. Ensure that you maintain proper form throughout the exercise, focusing on soft landings and continuous movement to maximize cardio and plyometric benefits.

Remember to warm up before starting this exercise and cool down afterward. Modify the intensity and volume to suit your fitness level.

---