Squat: knees bent, back straight, feet shoulder-width. Hands to floor inside feet. Kick feet back to push-up position (weight on hands/toes). Straight body, do 1 push-up (no sag/arch). Frog kick feet to start. Stand, arms overhead. Jump up, land in squat. Repeat.
Tight core/glutes entire active phase (better strength, calorie burn, less back pain). Relax on descent after jump (save energy). Skip full push-up: chest to floor, bow up (less arm fatigue). Land on heels from push-up (spares calves/legs). Get 1-2" air on jump (max power). Breathe fully (avoid dizziness/fatigue).
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