Froggers

LegsBodyweight

High-energy leg and core move combining a plank position with a deep squat landing. Spikes your heart rate and opens up hip mobility.

How to do it

1Start in a high plank with your body forming a straight line from head to heels.

2Jump your feet forward to the outside of your hands into a deep squat.

3Briefly lift your hands off the floor, bringing your torso upright.

4Plant your hands back on the floor and jump your feet back into the high plank.

Common mistakes

Sagging your lower back in the plank, putting unwanted stress on your lower spine.

Landing on your toes instead of flat feet when jumping forward, overstressing your knees.

Hunching your back heavily at the bottom, restricting hip joint engagement.

Breathing

Exhale as you jump your feet up to your hands; inhale as you spring back to plank position.

Make it harder or easier

To scale down, step your feet forward and back one at a time instead of jumping.

To scale up, add a full push-up in the plank position before each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.