Stand with your feet farther than hip-width apart, hands on hips. Turn to your left and deeply bend your right knee, touching the floor with your left hand and keeping your back flat [A].
Jump up, pushing off your right foot, and reach your right arm up as you pull your left knee to your chest [B]. Do 10 to 15 reps, building up to 30. Switch sides and repeat
Repeat cardio knee pulls.