5 Stationary run. (Count a step each time left foot touches floor.) Lift knees waist high. Every 75 steps do 10 'semi-squat jumps'. Repeat this sequence until required number of steps is completed.

Semi-squat jumps. Drop to a half crouch position with hands on knees and arms straight, keeping back as straight as possible, right foot slightly ahead of left. Jump to upright position with body straight and feet leaving floor. Reverse position of feet before landing. Re- turn to half crouch position and repeat