1. Start in a standing position with your feet together and arms at your sides.
2. Jump your feet out to the side into a wide stance while simultaneously lowering into a squat. As you squat down, hinge at the hips, and keep your back straight and chest lifted. Bend your knees to about a 90-degree angle, making sure they don't go over your toes.
3. While squatting, swing your arms out to the sides and up over your head, keeping them slightly bent at the elbows. This will help with your balance and contribute to the cardiovascular aspect of the exercise.
4. Explosively push through your heels to jump your feet back together and return to the standing position, simultaneously bringing your arms back down to your sides.
5. Repeat this movement for the desired number of repetitions or for a set time period. The exercise should be performed at a quick pace to increase heart rate and maximize the plyometric benefit.
Be sure to maintain proper form throughout the exercise to prevent injury and to ensure that the target muscle groups are being effectively worked. Adjust the pace according to your fitness level.
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