master the art plyometrics 

this type of exercise involves quick explosive movements designed to increase your speed and power.... and can really pep up your physique 

do 3 sets of 12 reps with 1 minute rest in between sets and exercises 

squat jumps
standing with your feet shoulder width apart, squat down and jump up as high as possible. when you land, squat and immediately jump up again 

skipping 
basically just skipping (like you used to do in the playground, yes boys, you) but with a little more oomph! just jump and lift your knees as high as you can 

push up
in a normal push-up position, lower yourself to the floor, then with an explosive force push off the floor so that your hands leave the floor. repeat. 

for beginners take it slow and focus on performing the movements in a controlled way. warm up and leave rest days in between