Warm up first using larger muscle groups.
For upper body:
Raking leaves alternating with declining sets of pullups. Go for more total reps instead of more reps per set.
For lower body:
Sumo Squats, Bulgarian Squats, Resistance Band side shuffle(place both feet on a resistance band, hold one end in each hand and pull up as you side-step works the abductors and gluteus medius)
planking, supermans and turkish get ups
Full body: running and soccer or basketball