Step four: Power
This stage is all about power, not speed. Concentrate on doing the exercise properly, rather than trying to do lots of repetitions.
Do this for 8 minutes.
Exercise one: Burpee exercise
Begin standing up. Drop into a squat position with your hands on the ground. Extend your feet backwards in one quick movement to form a plank position. Return to the squat again in one quick movement. Jump up straight into the air as high as possible.
Exercise two: Speed skater jumps
Jump onto your left leg, tucking your right leg behind. Now do the same with your right leg. Keep your upper body straight.
Exercise three: Tuck jumps
Stand with your feet shoulder-width apart. Jump up with all of your strength, bringing your knees as close to your chest as possible. Land back down.