Stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
Kettle Bell Swings
Stand with your feet placed outside your shoulders, either pointing straight ahead or turned slightly out, whichever is more comfortable to you. Clench your hands into loose fists. Hold your arms out in front of you, parallel to the ground, with elbows locked and hands touching.
Pull your shoulders down into your waist, away from your ears. You should feel some tightness under your armpits. Those are your lats. You may never have felt them like that before, but this sensation is crucial to the swing, so remember it.
Tighten your abs like you’re bracing for a punch. Don’t bend forward, though. Just try to lock your ribcage to your pelvis. Finally, squeeze your glutes as tightly as you can, like you’re pinching a coin between your cheeks. Your body should form a straight line from your shoulders through your hips and knees down to your feet.
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
Begin the movement by flexing your knees and hips, sitting back with your hips.
Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position*. Immediately return your feet to the squat position. Leap up as high as possible from the squat position.
Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.