Drop into a deep squat and place both hands on the floor a stride's length in front of you. Shift your weight onto your hands, then hop both feet forward to land just behind them, back in your squat. Reach your hands forward again and keep traveling in this hands-then-feet rhythm, staying low the whole way - the movement should feel springy and animal-like, not upright.

Works: quads, glutes, calves, shoulders, core

Breathing: Exhale as your feet hop forward, inhale as you reach your hands out for the next stride.

Common Mistakes: Standing up between hops instead of staying in the squat, landing heavily on stiff legs, and placing the hands too close to the feet so each stride barely moves you.

Make Easier: Step your feet forward one at a time instead of hopping, take shorter strides, or let your hips ride higher. Short on space? Two strides out, turn, two strides back works just as well.

Make Harder: Lengthen each hop and pick up the pace, or move on to Jump Knee-Tucks or Army Crawl for more explosive floor work.