1 BOX JUMP
SETS: 8 REPS: 2 REST: 45 SEC.
Set up a box or aerobics step in front of you. It should be as high as allows you to make a challenging jump and still land on the platform safely. Stand in front of it and get into an athletic stance. Bend your hips and knees to gather momentum .
Explosively jump onto the box, landing with soft knees . That's one rep. Immediately step off the box, return to the starting position, and repeat. Try to increase the height of the box slightly on each set.
2 BARBELL REVERSE LUNGE WITH KNEE LIFT
SETS: 3 REPS: 10 (EACH LEG) REST: 120 SEC.
Place an aerobics step or small box on the fl oor and stand on it, holding a barbell across the back of your traps . Step back off the surface and onto the floor with your left leg and bend both knees until your rear knee nearly touches the fl oor .
Reverse the motion to come back onto the step but do not put your left foot down. Raise your left knee up in front of you as high as you can, so you are supported on the step by your right leg . Put your left foot back down. That's one rep. Complete all your reps on that leg, and then switch legs and repeat.
3 ONE-ARM DUMBBELL SWING
SETS: 3 REPS: 15 (EACH ARM) REST: 90 SEC.
Get into an athletic, shoulder-width stance holding a heavy dumbbell in your right hand. Allow the weight to hang in front of your body, between your legs. Now dip your knees  as if you were about to jump, and explosively straighten your hips and knees to come up to a standing position.
Allow the momentum to swing your arm up to shoulder level . Reverse the motion to return to the starting position— that's one rep—and immediately begin the second rep. Complete all your reps, and then switch sides and repeat.
SETS: 3 REPS: HOLD FOR 30 SEC. REST: 0 SEC.
Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in a straight line, hold the position for 60 seconds . That's one set.
4B WEIGHTED SPREAD-EAGLE SITUP
SETS: 3 REPS: 15 REST: 60 SEC.
Grab a dumbbell and lie on your back on the floor. Hook your feet around something sturdy, such as the legs of a power cage or a pair of heavy dumbbells. Hold the weight against your chest  and sit all the way up . Reverse the motion to return to the starting position. That's one rep.