Reps: 10-12 Target: quads, glutes, calves

1. Use a lighter barbell than you would for a normal squats.

2. Keep your head up and shoulders back.

3. Lower down into a squat, then explode upwards to jump as high as you can.

Reps: 10-12 Target: chest, triceps

1. Lift the bar as fast as you can, as if throwing it - but don't let go.

Reps: 10-12 Target: back, shoulders, core

1. Keep your back upright throughout.

2. Pull the bar up quickly to your chin and flip it over to rest on your fingers.

Reps: 10-12 Target: shoulders, middle back

1.Bend your knees slightly and then explosively press the weight above your head.

Reps: 10-12 Target: quads, glutes

1. Keep your torso as upright as possible.

2. Don't let your knee travel forward of your foot.

Reps: 10-12 Target: upper back, core

1. Bend only at the hips - keep your back straight.

2. Squeeze your shoulder blades together at the top.