Starting position:

• stand straight
• arms at sides
• feet shoulder width apart

Count 1:

• drop into a deep squat
• hands placed shoulder-width apart on the ground ahead of your feet (like starting a burpee)

Count 2:

• kick feet straight back into a high plank (front-leaning rest)

Counts 3 & 4:

• do a push-up

Counts 5 & 6:

• do a plank-jack:
• with a small hop kick your feet apart from each other
• then with another small hop bring them together again into high plank position

Count 7:

• hop your legs forward returning to the same low squat position as Count 1

Count 8:

• return to starting position