1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged.
2. Squat:
- Bend your knees and lower your hips back as if sitting in a chair.
- Lower down until your thighs are parallel to the ground (or as low as you can go comfortably).
- Ensure your knees are aligned with your toes and do not extend past them.
- Hold this position for a moment.
3. Bounce:
- From the squat position, slightly bounce by pushing your knees outward and then back to the squat position, using your legs to maintain tension.
4. Jump:
- Explosively push through your heels to jump upwards.
- As you jump, reach both arms overhead.
5. Sky Punch:
- While in the air, extend one arm upward as if punching towards the sky.
- Keep the other arm down by your side or retracted for balance.
6. Landing:
- Land softly by bending your knees and transitioning back into the squat position.
- Make sure to land on the balls of your feet first, then lower your heels to the ground to absorb the impact.
7. Repeat:
- Continue performing the squat-bounce-sky-punch for the desired number of repetitions or time.
Tips:
- Focus on form over speed to prevent injury.
- Keep your core engaged throughout to maintain stability.
- Breathe out during the jump and inhale as you return to the squat position.
