Bike and jerk

Setup with the bar at chest height. Rotate the elbows around the bar and maintain a front rack position as you unrack the bar and take two steps back. Dip slightly at the knees and then explode straight up as you press the bar overhead. As the bar is still moving overhead, drop underneath and catch the bar in a quarter squat position.

Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.

Sit on the hamstring curl machine and place your feet under the foot holders. Step 2: Lean backwards and let your upper body go down as far as it can go. Step 3: Place your hands behind your head and using your core raise yourself back up. Step 4: Touch your toes with your hands. This completes one repetition.