This quick tune-up mixes small sets with isometric holds to wake up your whole body without crushing your energy. The squats groove knee/hip mechanics, the push-ups light up chest and triceps, and the bicep extensions get blood flowing through the upper arms. The 20-count holds are your control points - first stand tall and brace from ribs to glutes, then lock a strong high-plank to teach your core to transmit force.

Move smoothly: heels planted on squats, chest proud; in the plank, press the floor away and keep a straight line from ears to ankles. Keep elbows close on push-ups and think “slow → solid → repeat.” Aim to keep your breathing steady so every round feels cleaner than the last.