Burpees! To perform this exercise, you will start from an initial squat position (or squats), place your hands on the floor and keep your head upright.
The legs are then moved back with the feet together and a chest push-up (also known as the elbow bend) is done. Here you should keep your back straight and touch the ground with your chest.
Then you will gather your legs to return to the starting position. The movement must be fluid, so it is important to work on coordination.
Finally, from the starting position, lift your whole body in a vertical jump, raising your hands. It can be slapped above the head. Remember that it is important to cushion the fall and land as smoothly as possible. Then return to the squat position to repeat the exercise. (30 seconds)