1. Start by lying flat on your back with your knees bent and feet flat on the floor. Keep your hands behind your head, elbows wide.
2. Engage your core and perform a sit-up, raising your torso towards your knees.
3. As you reach the peak of the sit-up, use the momentum to transition into a squat position with your hands on the floor in front of you.
4. Kick your feet back so that you are in a plank position, keeping your body in a straight line from head to heels.
5. Immediately hop your feet back up towards your hands, landing softly in the squat position.
6. Explosively jump upwards into a mountain hop, extending your hips, knees, and ankles to get off the ground. Reach your arms overhead to add to the upward momentum.
7. Land softly back into the squat position, place your hands on the floor, and kick your feet back to return to the starting position for the next repetition.
8. Repeat the sequence for the desired number of repetitions and sets, maintaining form throughout each movement.
Remember to keep your core engaged during the entire exercise to support your lower back, and land softly after each hop to protect your joints.
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