Stand with your feet close together, hands on your hips, knees soft. Hop lightly off the floor with both feet at once and land on the balls of your feet, knees bending to catch you - then bounce straight into the next hop. The hops stay small and springy: a few centimeters of air is all you need, with a quick, even rhythm doing the work rather than height.

Works: calves, quads, glutes

Breathing: Steady and rhythmic, settling into the bounce - if your breathing turns ragged, shrink the hops.

Common Mistakes: Landing back on the heels, hopping with stiff, straight knees, and reaching for height instead of rhythm.

Make Easier: Take the flight out - rise onto the balls of your feet and bounce without leaving the floor, or slow down with Bounces.

Make Harder: Pick up the tempo, or add direction with Hops: Side-to-Side or Hop Heel Clicks.