We are going to go over a large sequence of exercises that will give you a great boost in developing your body composition. To get started, your are going to have to do one hundred jumping jacks for jump rope reps. When you do this make sure you launch yourself from the ball of each foot with a lot of power. If you are doing a jumping jack, be sure to get your hands over your head. you don’t want your hands to be out front.

Next do one hundred pushups with your hands closed. Make sure you have a chance as wide as the shoulders and your elbow is in.

Follow up promptly with twenty five jumps and the same number of pull ups. Make sure you start the pull up from an overhanded grasp that exceeds the width of your shoulders.

From a straight hang, you’ll need to raise yourself until your chin is above your hands.

Next you’ll do squatting with only your body’s weight. As you do this, use each hand forward for balancing and keep your body in line as you lower your thighs.

Move right on to do stick up drills against a vertical surface.

Keep each foot about 6″ away from the vertical plane and get your contact points against it. Be sure to raise each hand as high above you as it will go.

Get your back to the floor and do fifty reps of the bike crunch.

Do this exercise by bringing the elbows to their oposite knees.

Move straight to the pushup taking as little break as possible. Do 100 of the push-ups before you move on.

Walking lunges are next, so do fifty repetitions of them on each side for a total of one hundred. Give the bottom section of your body a break and do some inverse rowing to work your top portion.