1. Goblet Squat
Hold a dumbbell vertically next to your chest, cupping one end in both hands. (Imagine that you’re holding a heavy goblet.) Push your hips back and lower your body as far as you can while keeping your back straight. Pause, then push yourself back up to the starting position.
2. Explosive Incline Push-up
Assume a push-up position with your body straight from head to ankles but your hands on a bench, box or step. Bend your elbows and lower your body until your chest is a few centimetres from the bench. Push yourself back up with enough force for your hands to leave the bench. Land and repeat.
3. Kettlebell Swing
Place a kettlebell on the floor in front of you. With your feet slightly beyond shoulder width, push your hips back and grab the handle in both hands. Swing the weight between your legs, and then thrust your hips forward as you swing it up to chest level. Swing it back between your legs and repeat.
4. Rolling Side Plank
Lie on your left side with your legs straight and body propped on your left elbow and forearm. Your body should be straight from ankles to head. Roll onto both elbows and hold for a count of two. Then roll onto your right elbow and hold for a count of two. Continue rolling back and forth.
5. Inverted Row
Secure a bar at waist height and slide beneath it. Grab it using an overhand, shoulder-width grip and hang with your hands directly above your shoulders. Keeping your shoulder blades back, use your arms to pull your chest to the bar. Pause, lower yourself to the starting position, and repeat.