1. Pull-ups: 5 reps. Grip the bar slightly wider than shoulder-width apart. Pull your legs back to brace your body, then swing forward while contracting your back and arm muscles. Use momentum to quickly hoist yourself up until your chin clears the bar.
2. Box Jumps: 10 reps. Select a box or training bench at a suitable height. Bring arms back while bending knees to store energy. Swing arms upward and push off forcefully with legs, using arm momentum to launch your body onto the box. Immediately return to starting position to prepare for the next movement.
3. Squat Jumps: 15 reps. From a standing position, squat down and touch the ground with both hands. Quickly jump upward, raising your arms overhead as your legs extend straight. Touch the ground again with your hands to complete one rep.
4. Push-Up with Arm Raise: 20 reps.Assume a standard push-up position. Lower your body until your chest touches the ground. Raise your hands as high as possible, then return them to the starting position. Push your body back up to complete one repetition.
5. Walking Plank: 20 reps. Assume a push-up position with elbows bent and forearms flat on the ground. Maintain a straight body line with core engaged. Alternate moving both hands to lower into the lowest push-up position, then push back up. Bend elbows sequentially to return to the starting position, completing one rep.