Sets: 4 Reps: 6
Stand with your feet about hip-width apart, then bend down and grab the bar with a slightly outside-shoulder-width, palms-down grip. Your shoulders should be over or slightly in front of the bar. Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar until it's in front of your thighs.
2 Shoulder Press
Sets: 5 Reps: 8
Stand with your feet shoulder-width apart and grab the bar with a slightly wider-than-shoulder-width grip. To get the bar into position, you can either explosively heave it up off the floor and up to your shoulders, or set the bar at shoulder level on the supports of a power rack. Begin pressing the bar overhead. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head.
3 Side Bend
Sets: 5 Reps: 8 (each side)
Hold a dumbbell in one hand and then bend to that side as far as you can. Keep your abs braced and don't let your spine bend forward.
4 Jump Rope Intervals
Sets: 10-12 Reps: 30 seconds on/20 seconds off
Jump rope for 30 seconds straight, and then rest 20 seconds. Repeat for 10 to 12 sets. (Not shown)