This exercise has so many variations that can be applied to it: jumping, weights, burpees, you name it.

It does require a bit of flexibility though, mainly in the spine and the ability to get one’s heel to one’s butt. Frog Squats are a great mobilizer to do beforehand.

The movement itself is quite simple, sit down and roll backwards up onto your shoulders. Use the momentum to come back onto your feet and stand up.

Throwing your arms firmly from overhead to in front of you as you stand up can help a lot.