From here, hop your feet out wide laterally, as if performing a traditional jumping jack, but as you do so, press your arms straight forward, extending your elbows from your chest in a chest press. Immediately hop your feet back to center as you bend your elbows and bring your hands back to your shoulders. Continue this exercise as fast as you can.
Stand on the center of a resistance band, feet shoulder-width apart, weight in your heels, with one end of the band in each hand. Bend your elbows to draw the resistance bands to your shoulders, palms facing forward. From this position, press your hips back and bend your knees, lowering your glutes toward the ground. When you've squatted as low as you comfortably can, press through your heels and extend your knees and hips to return to standing. As you do so, press your arms straight over your head as you engage your shoulders and extend your elbows. This is one full rep. Bend your elbows to bring your hands back to your shoulders before continuing the exercise.