Groiners

التعليمات خطوة بخطوة (بالإنجليزية)

1. Begin in a pushup position on the floor. This will be your starting position.
2. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
3. Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.