1 Single-Leg Lateral Hop

Sets: 2-3 Reps: 8-12 (each leg) Tempo: X Rest: 60 Seconds

Stand on one leg to one side of a cone or other marker. Bend your hips and knee as you would in an athletic stance [1], and then hop over the object [2] and to the side, so that you land on the other side of it [3]. That's one rep. Immediately jump back to the side you started on-that's the second rep, and so on. Complete all your reps on one leg, and then switch legs and repeat.

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2 Get Up and Go from Back

Sets: 2-3 Reps: 4-6 Tempo: X Rest: 60 Seconds

Lie on your back on the floor [1]. Now turn to one side and get up as quickly as you can-facing the direction your head was pointed when you were on the floor [2]. Now sprint a few feet straight ahead [3]. That's one rep. Alternate the side you turn to in order to get up on every rep.

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3A Alternating Incline Dumbbell Press

Sets: 3 Reps: 8 Tempo: 311 Rest: 0 Seconds

Set an adjustable bench at a 30-45-degree angle and lie back against it with a dumbbell in each hand. Press one dumbbell over your chest while holding the other at shoulder level [1]. As you lower your arm, press the opposite dumbbell up [2]. That's one rep.

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3B Plyo Pushup

Sets: 3 Reps: 4-6 Tempo: X Rest: 60 Seconds

Get into pushup position and lower your body down until your chest nearly touches the floor [1]. Explosively push yourself back up, coming off the floor and into the air and clapping your hands [2]. That's one rep. As soon as you land, begin the next rep.

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3C Three-Point Dumbbell Row

Sets: 3 Reps: 8 (each arm) Tempo: 311 Rest: 60 Seconds

Hold a dumbbell in one hand and bend at the hips and knees until your torso is between 45 degrees and parallel to the floor. Rest your free hand on a bench for support [1]. Row the dumbbell to the outside of your chest [2], and then lower it back to the starting position. That's one rep. Perform all your reps on one arm, and then switch arms and repeat.

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4A Swiss-Ball Dumbbell Pullover

Sets: 2 Reps: 12 Tempo: 311 Rest: 60 Seconds

Grab a dumbbell with both hands and lie back on a Swiss ball, keeping your hips elevated and your knees bent about 90 degrees. Press the weight over your face [1], and then lower it behind your head as far as you can [2]. Reverse the motion to return to the starting position. That's one rep.

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4B Chek Press Kneeling on Bosu Ball

Sets: 2 Reps: 12 Tempo: 311 Rest: 60 Seconds

Hold a dumbbell in each hand and kneel on a Bosu ball-do not rest your feet on the floor. Raise the weights to shoulder level, your elbows pointing in front of you and your palms facing each other [1]. Press the weights straight overhead [2], and then lower them back to shoulder level as you would in a normal shoulder press [3]. That's one rep.

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5 Russian Twist

Sets: 2 Reps: 15 Tempo: X Rest: 60 Seconds

Grab a medicine ball or dumbbell and sit on the floor, your knees bent and your torso about 45 degrees to the floor. Hold the weight straight out in front of you [1]. Rotate your torso as far as you can to one side [2], and then reverse the motion, twisting to the other side [3]. That's one rep.

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