:30 Switch Step
10/10 Alternating Step Down Lunge
10 Decline Plank Jump with Pushup
Switch Step: Keep most of your weight on the step so that you’re pushing off the step to switch your feet. If your weight is on the floor, you’ll just be doing a toe kick and that’s not what you want here.
Alternating Step Down Lunge: Make sue to keep your front knee bent over its foot, avoid shifting your bodyweight back. The floor foot should be far enough away that you feel a good stretch in the leg as you drop the knee toward the floor.
Decline Plank Jump: Make sure to nail your plank before going into the pushup. Keep the core super tight so that the hips don’t sink down.