- Military 8 count bodybuilder
- Squat with hands on the ground,
- Kick back your feet,
- Down for push up,
- Up for Push up,
- Kick feet back in,
- Stand up,
- Motion one of a jumping jack,
- Motion two of a jumping jack.
By repeating this simple, equipment free exercise you get a good, full body workout that develops cardiovascular health and muscle strength in a way that develops explosive power needed to generate force rapidly from a resting position. It's one of the best exercises I know for this purpose and it can be incredibly flexible, if you want to focus more on the shoulders and triceps you can change out the regular pushup of steps 3 and 4 for dive bomber push ups, or to focus on the chest, tricep and biceps make that standard pushup a "clap" pushup. You can add stress throughout the whole thing by wearing a weighted vest or even just a backpack with sandbags in it.
Well, that is my exercise tip, I should mention I'm not an M.D. and different bodies can handle different stresses so consult your doctor before starting a fitness program.