1. Stand with your feet shoulder-width apart and hands at your sides.
2. Raise both arms overhead as you would before performing a standard squat.
3. Drop into a regular squat position, ensuring your thighs are parallel to the ground.
4. As you rise from the squat, bring your arms down and clap your hands once in front of your chest.
5. Now, rather than returning to a normal standing position, step one foot diagonally back behind the other, into a curtsy position.
6. Lower your body into a lunge, making sure your front knee doesn't go past your toes.
7. Push through your front heel to rise back up, and as you lift, jump slightly and clap your hands above your head to return to the squat position.
8. Repeat the sequence, alternating the leg that does the curtsy lunge after each squat.
Be mindful to keep your back straight and chest lifted throughout the exercise, and engage your core to maintain balance. The addition of the clap increases coordination and the jump adds a plyometric element to build power and increase heart rate.
---
