This complex exercise has 3 stages. Start from a standing position.

  1. Drop to the floor, face up, first sitting down and then fully laying on the ground. Ensure that your whole body is in contact with the floor. Keep your arms stretched above your head.
  2. Jump into a squat position.
  3. Jump up to a standing position, clapping your hands above your head as you do so.

Count one repetition per clap.


– Ensure that the body is fully stretched on the floor.
– Clap behind your head as you jump up.

Alternative exercise:

– Burpee