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7 Most Explosive Home Exercises (BODYWEIGHT)

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Rating: 4.0; Vote: 1

Most home workout routines revolve around bodyweight exercises that you can do with limited or no equipment. They are an invaluable part of building a complete physique. That said, if you want to construct the most powerful bodyweight workout you need to include explosive body weight exercises into your plan. In this video, I show you the 7 most explosive home exercises that you can do with just your bodyweight and a pullup bar. Each of these bodyweight exercises hits a different area of your body. You will learn how to train your back, chest, arms, core, and legs with each of the different body weight exercises shown here. Each one has an alternative version that can be done if you aren-t quite at the level of strength required to perform the more advanced one. The 7 most explosive home exercises included are: Power plank ups - this bodyweight exercise is the perfect way to hit your triceps, chest, shoulders and core at home since it requires very little space and can be done either on your toes or on your knees. Plyo chin ups - This one requires just a bar and an underhand grip. By quickly releasing and regripping the bar you will be able to eccentrically work your back and biceps in one killer exercise. Glute/ham single leg plyo bridges - Work both your hamstrings and glutes with this explosive plyometric exercise and start slowing down the rate of hamstring pulls in the process. Hannibal Pushups - This upper body builder is one of the best ways to build explosive muscle in your chest and triceps training at home. Master the more difficult version of this exercise at home and start seeing the benefits of your hard work as you build a bigger chest. Pendulum Planks - This plyometric core exercise is another one that is perfect for any home workout routine. With the minimal space required to perform it, you will be able to sharpen up your abs and obliques with this one explosive movement. Rolling Squat Burpees - This two part exercise is a great way to teach one how to explosively get off the ground and build upper and lower body strength. Opt for the easier squat burpee alone if you can-t string together the combo just yet. 180 depth tuck jumps - Finish off this list of 7 best home exercises with the tuck jump that requires a bit of athleticism to perform a half jump turn in mid air. As you can see, the home exercises listed in this video are not the easiest in the world to perform. That said, nobody ever got anything worth having by making it easy. If you want to build muscle training at home with little to no equipment, you are going to have to be willing to up the intensity of the home exercises that you are performing
Date: 2022-04-22

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Comments and reviews: 10

Kikuye
-Time Stamps for each exercise-:
Power Plank Up 1: 10
Step-down version 1: 36
Plyo-chin up 1: 50
Step-down version 2: 23
Single leg plyo bridge 2: 48
Step-down version 3: 08
Pendulum plank 3: 36
Step-down version 4: 00
Hannibal push up 4: 27
Step-down version 5: 14
Rolling squat burpee 5: 30
Step-down version 6: 14
180 depth tuck jumps 6: 35
Step-down version 7: 15
reply

Joshua
Hey, as a combat athlete, i'm looking to gain power and strength without fatiguing faster. If I do explosive, fast twitch workouts, I understand that especially with the right diet I'll get bigger, stronger, more powerful etc, but will I also fatigue faster. It's important for me that I am still able to perform after considerable time on the mat, in the cage, etc. How can I do both? Thanks
reply

James
On the rolling squat burpee. I can do the squat burpee but can't roll up from my back. What muscles to I train to be able to do that? I did the Max Shred and that was the only exercise I couldn't do in the Black Widow series. I ended up doing the squat burpee in its place. Any help would help.
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SomeGuy
How do you feel about adding a reverse sit up to the rolling squat burpee? I have been doing that in my attempt to activate my core in as many workouts as possible. just curious to hear what someone who knows what they are talking about would have to say, cause lord knows I don't.
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srihari
Jeff straight away read my mind. I was feeling somewhere addicted to weight training and felt quite monotonic. Every lifting the same weight. Thought of incorporating some explosive body weight exercises. and bam! Jeff drops a video at the right time.
reply

Jared
Time Stamps
1. 1: 10 Power Plank Up
2. 1: 50 Pylo Chin Ups
3. 2: 50 Glute/Ham Leg Pylo Bridge
4. 3: 38 Pendulum Planks
5. 4: 28 Hannibal Pushups
6. 5: 30 Rolling Squat Burpees
7. 6: 36 180 Depth Tuck Jumps
reply

The
Jeeze I need to start incorporating this kind of training. Like he said, so many train slow and controlled but not explosively. So tempted to buy one of his programs. I-ve learned so much but still so many questions.
reply

Cade
Be careful on how hard you're landing on some of these. Best to land lightly for the sake of joints, I recommend a touch pad for some of the plank/ ground exercises to measure landing force and keep that minimal.
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Marcus
1: 15 - Plank push-ups. -
1: 49 - Plyo Chin Ups
2: 49 - Glute Plyo Bridge. -
3: 41 - Pendulum Plank-
4: 56 - Hannibal Push-ups. -
5: 32 - Rolling Squat Burpee-
6: 35 - Depth Tuck Jumps
reply

Travis
I'd really love to see you address the challenge of working the posterior chain with body weight only. It seems to be the only gap in body weight only training aside from absolute maximal strength.
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