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4 Explosive Bodyweight Workouts Redefining Strength

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Rating: 4.0; Vote: 1

4 Explosive Bodyweight Workouts 1. The 20/10 Beatdown (0: 09) 2. The 5x5x5 (0: 56) 3. The 5-Minute Explosive Burner (1: 59) 4. The Lower Body Burnout(2: 40) 1. The 20/10 Beatdown Set a timer for 20 seconds of work, 10 seconds of rest. Complete 4 rounds of 20 on, 10 off on an exercises before resting 40 seconds and moving on to the next exercise. Once all exercises are complete you will repeat everything again, completing 2-3 rounds through in total! #1: 20 seconds Skater Hop Single Leg Burpees 10 seconds Rest #2: 20 seconds Plyo Push Up 10 seconds Rest #3: 20 seconds Squat Jumps 10 seconds Rest #4: 20 seconds Plank Hop Overs 10 seconds Rest 2. The 5x5x5 Complete 5 rounds of 5 reps of all 5 moves. Rest only as needed. CIRCUIT: 5 reps Roll To Burpee 5 reps per side Single Leg Deadlift Hops 5 reps Plyo Push Up 5 reps per side Split Squat Hops 5 reps Roll to Jump 3. The 5-Minute Explosive Burner Set a timer for 20 seconds intervals of work and move right from one exercise to the next. Complete 3 rounds through CIRCUIT: 20 seconds Plyo Jacks 20 seconds per side Lunge to Explosive Knee Drive 20 seconds Jumping Spider 20 seconds Plank Hop Overs 4. The Lower Body Burnout Complete 10 reps of each move in the circuit then 9, 8, 7-down to one rep of each move. Rest only as needed. Feel those legs burn! CIRCUIT: 10-1 reps Knee Tucks 10-1 reps per side Split Squat Jumps 10-1 reps Forward Hops 10-1 reps per side Skater Hops ---Need NASM or AFAA continuing education credits?
Date: 2022-03-30

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Comments and reviews: 3

Greg
Those Jumping Spiders are hard! I'm still working up to Lizard Walk/Gecko Pushups but can't get the coordination down. Elbows and knees always seem to be at odds. -
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aeshna777
Hats off the heads! Some really great exercises to implement (I only wrote -some- since I am not as strong as Cory the Coach: D).
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Fit-ZonA
Wow! After this workout your body must be burning calories for 72 hours straight. or even more. Love your creativity! -
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