This is one of my favorite full body, peak performance power moves that will get you in shape fast.  Working thru acceleration, and most importantly deceleration helps build your fast twitch muscles.  (They are the muscles you need to move quickly.  Plus, they burn the most Calories.)  Remember, make sure to keep perfect postural alignment, always keeping your shoulders down and stay lifted through your chest and shoulder blades—no sagging chest, and of course keep my Crunchless Abs Postural Set-Up.

1. Begin in horizontal or supine push up or plank position—keeping ears stacked directly in line with your shoulders, hips, and ankles.  Pull and keep your shoulders down, chest lifted, belly button pulled into spine, and maintain a continuous, soft Kegel to fire your deep core muscles.
   
   
2. Inhale bending knees into squat position by moving your body backwards. 
   
   
3. Exhale, accelerating quickly into horizontal “standing” position then, stop or decelerate quickly.  Hold push-up/plank pose for 2-3 seconds.

Repeat 6-10 reps x 2 sets resting 45 seconds between sets with a “Childs Stretch” (sitting back on your ankles with arms extended in front palms of hands on the floor) after each set x 10+ seconds.