Start with 15 reps of dumbbells goblet squats. If you don’t want to use weights, do explosive sumo squats. The bent over row exercise is highly recommended by many fitness instructors because, if done properly, works many parts of your body. Then do 15 reps of power thrusts – crouch down and jump as high as you can. Dumbbell overhead press is always a good addition to strength workouts. Finish with a single-arm isometric hold. Start in a pushup position but instead of going down, extend your arm and hold.