Work out B

Press-up/pull-up ladder>1Get into the press-up position next to a pull-up bar. Do 2press-ups, then stand and grasp the bar with hands slightly more than shoulder-width apart. Pull yourself up until your shoulders are level with the bar, then lower yourself in a controlled way. Go back to the press-up position. A set is.....adding 2 press-ups and 1 pull-up each time, so you do 4 presses and 2 pulls; then 6 and 3; then 8 and 4; and finally 10 and 5. Or go to the point of technical failure-when your form falters or you can't control your rep speed.

Dumb-bell jump squat to squat thrust>2Stand with feet shoulder-width apart holding dumb-bells at your sides. Crouch down slightly, then jump as high as you can. Land softly on the balls of your feet and immediately sink into a squat, until you touch the dumb-bells on the floor. Kick your legs out behind you so you're in press-up position, with your hands on top of the dumb-bells. Reverse the motion, bringing you legs forward so your feet are under your shoulders, then push back up to a standing position. Thats 1 rep.

Travelling deadlift>3Stand with a light bar-bell on the floor in front of you, feet shoulder-width apart and the bar direcly over your toes. Bend your knees and grasp the bar with an overhand grip with your hands just outside your knees. Stand up, keeping your head and back straight and the bar close to your body. Then step forward with your left foot and then your right still shoulder-width apart. Lower the bar to the floor and repeat the move, this time stepping forward with your right foot. A set is.....8-10 reps.

Medicine ball bicyclc>4Lie down with a medicine ball in front of your chest, elbowa. Bend your knees 90 degrees and raise your legs so your thighs are as close to vertical as you can get them. Next, curl your torso so it's at a 45-degree angle to the floor. This is the starting position. Bring your left knee to your chest as you straighten your right leg, simultaneously twisting your torso to the left until your right elbow meets your left knee. Then do the reverse-right knee to your left elbow etc. A set is.....10 reps alternately on either side.