Burpee Jack

1. Start in a standing position with your feet shoulder-width apart.

2. Begin the movement by bending your knees and placing your hands on the ground as you transition into a squatting position.

3. Kick your feet back so that you are in a plank position, keeping your arms straight and your body in a straight line from head to heels.

4. Perform a push-up by bending your elbows and lowering your chest to the ground, then push back up to the plank position.

5. From the plank position, jump your feet back towards your hands to return to the squatting position.

6. Immediately jump up vertically while extending your arms and legs out to the sides into a "jumping jack" motion.

7. Land softly with your knees slightly bent to complete one repetition.

8. Repeat the sequence for the desired number of repetitions or time period.

Keep your core engaged throughout the exercise and maintain a smooth and controlled motion. Make sure to breathe steadily, inhaling during the easier parts of the movement and exhaling during the more intense parts, such as the push-up and the jumping jack.

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