astride jumps (male)

Stand with your feet shoulder-width apart.

Bend your knees and lower your body into a squat position.

Jump explosively upwards, extending your legs and arms.

While in the air, spread your legs apart and bring your arms out to the sides.

Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.

Repeat for the desired number of repetitions.