Tuck jumps, also known as Knee-to-Chest Tuck Jumps, are one of the most effective plyometric exercises that can be used to improve the agility and strength of your body, the lower part in particular. Also, Bear Crawl will simultaneously build strength and muscular endurance in your chest, triceps and shoulders.

1.Tuck Jump
1 Standing with the knees slightly bent
2 Jump up as high as possible and bring the knees in toward the chest while extending the arms straight out.
3 Land with the knees slightly bent and quickly jump (on it) again!

2. Bear Crawl
Embrace that inner grizzly.
1 Starting on the hands and knees
2 Rise up onto the toes
3 Tighten the core
4 Slowly reach forward with the right arm and right knee, followed by the left side.
Continue the crawl for 8-10 reps (or until you scare your room-mates off!!)

Source from Greatist