Lie facing down, legs together and arms as shoulder-width apart. Place your palms on the floor and raise yourself using the strength from your arms. Your back and butt should be straight. Slowly lower yourself until your elbows make 90-degrees. Raise again and do 15 reps.
2. Dumbbell flyers
Lie flat on the floor with your feet flat on the mat and knees bent, arms spread out as though you have been crucified on the cross (creepy I know) and a dumbbell I each hand. Lift dumbbells so that your arms almost meet and then lower back to default position and do 15 reps.
3. Medicine ball slams
Hold the medicine ball with both hands and lift it to head height with your hips slightly bent and feet at hip-width apart. Now slam the ball to the floor as hard as you can. Pick it up and do 40 reps.
4. Dumbbell bench press
Lie on a bench with feet on the floor and dumbbell in each hand. Lift the dumbbells to fully extend the arms. Now lower them to chest level.