Step 1

Place a step on the floor vertically, positioned directly by your side. Standing in line with the middle of the step, plant your feet shoulder-width apart with your left foot on the step itself and right foot on the floor. This is your starting position.

Step 2

Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.

Step 3

Exhale. Push through your heels, extending both your knees and hips, using predominantly your right leg to propel your body upwards into the air and across the other side of the step.

Step 4

Bend your hips and knees to land on the opposite side of the step, with your right foot on the step itself and left foot on the floor. Ensure that you maintain ‘soft’ knees to prevent injury.

Step 5

Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.

Step 6

Exhale. Push through your heels, extending both your knees and hips, using predominantly your left leg to propel your body upwards into the air and across the other side of the step.

Step 7

Inhale. Bend your hips and knees to land on the opposite side of the step, with your left foot on the step itself and right foot on the floor to return to the starting position. Ensure that you maintain ‘soft’ knees to prevent injury. Repeat for the specified number of repetitions.

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