Pull ups (3 X 10)
-Concentrate on slow up and downs and not reps, feel the muscle expanding and contracting going all the way up and all the way down, use a count.
Squats (Body Weight 3 X 12 or vary if not body weight)
-Concentrate on form, fully bending so but goes below the knee and fully bringing yourself back up and feeling the strength in quads and butt.
Dips (3 x 10 or vary if not body weight)
-Concentrate on feeling your pecs and tris and slow count down and up on dips.
Sit Ups ( 3 x 25)
-Just do them all different ways
BURPEES (3 x 15)
-1 Minute Rest