Squat, Bench and Cardio

The back squat is where you have the barbell positioned on your back or on your traps to be accurate. You then proceed to squat down to below paralell (hip crease below knee) and stand back up.

Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.

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.

Taking the kettlebell by the handle in 2 hands. Hinging at the hip bringing the KB through your legs and extending at your hips bringing the KB from hip to chest height then repeating the movement again. and

Complete a burpee jump up to the bar and do a pull up that is 1 rep.