1. Long Jump
With feet hip-width apart, bend your knees as you extend your hips backwards, as if into a sitting position. Bring your hands together in front of your chest as you inhale. Load your weight into your heels and balls of the feet. Exhale, launch yourself up and forward. Extend your arms down and back as you air. Land with knees slightly bent. Repeat.
2. Sumo Squat
Stand with feet slightly wider than shoulder apart, holding the kettlebell with both hands. Exhale, push your hips back, gaze straight forward, and squat down until the kettlebell touches the floor. Ensure that your knees do not pass your toes as you squat. Inhale as you return to the starting position.
3. Chest Press with Band and Bar
Place resistance band on the floor. Lay on the floor so that your upper back is on top of the band. With a sturdy pole or bar, place one loop of the resistance band around an end of the bar and then place the other end of the loop around the other end of the bar. In a controlled manner, breathe out as you press the bar up. Breathe in as you slowly let the bar down again.
4. Tuck Jump
5. Kettlebell Row
Stand with feet shoulder-width apart. Place the kettlebell between your feet. Bend your knees and grasp the kettlebell with your right hand. Rest your left hand on your left knee. Keep a straight back, tight core, exhale, and with your elbow close to your body pull the kettlebell so that your elbow just passes your back. Inhale as you return to the starting position. Do a few more with your right before switching to the left hand.