Develop Explosive Power

Whether you are an athlete or not, there are things that we do each that require us to create more powerful moves. In order to help prevent injury and improve our efficiency in these moves, we need to workout our nervous system and train the muscles to be able to respond this way. Here is a great power developing workout that will test your nerve and your cardiorespiratory system. Make sure to use appropriate weights to allow maximum effort but with conrol through the whole movement.

Warmup:

Repeat 3 times.
Jumprope-100 jumps
Pushups-10
Squats-10

Repeat 3 times.
Jumprope-100 hot plates
Rows-10
Lateral Lunge-10


Workout:

Superset 1: Repeat 2 times.
Wall Chest Pass w/ Shuffle- 20 reps
Deadlifts w/ Box Jumps- 10 reps

Superset 2: Repeat 3 times.
Medicine Ball Reactive Pushups- 10 reps
Max Effort Box Jumps- 6-10 reps

Superset 3: Repeat 4 times.
Dumbbell Box Jump Cleans- 8 reps
Broad Jumps- 15 yards

Killer Cardio

If you are looking for a killer cardio workout that breaks from the norm, try this. It only requires a medicine ball and somewhere to hang from.

20 minute Interval Run

90 seconds at 6 mph or 70% of max effort
30 seconds at 9-10 mph or about 90% max effort

Repeat intervals for 20 minutes.

2-3 minute recovery.

30 Minutes Bodyweight Training

Instructions for workout: Perform each exercise for one minute and move directly into the next exercise. Perform one complete round of all 15 exercises and then take a 2-3 minute recovery by performing stretches.

Perform second round in reverse. Mirror the set by working from the last exercise to the first. Again all 15 exercises performed without rest. 2-3 minute recovery stretch follows last set.

Exercises:

Jumping Jacks
Mountain Climbers
Seal Jumps
Squat Thrusts
Pushups
Flings
Squat Jumps
Medicine Ball Vertical Slams
Mini Hops
Medicine Ball Twist
High Knees (Or March in place)
Chinup Hold
Ice Skaters
Swimmers
MB Chest Pass

Recovery 1: Biceps Stretch, Lat Stretch, Shoulder/Pec Stretch, Low Back Stretch
Recovery 2: Quad Stretch, Upper Back Stretch, Triceps Stretch, Hamstring Stretch,

Post any questions and get to work.

Great fat blasting workout

This workout focuses on upper body strength with a big hit of high intensity cardio to burn away the fat.

Make sure to give yourself a brief warmup that ramps up to the intensity of the workout. An example could be: Squats, Lunges, Jumping Jacks, Seal Jumps, Pushups, Mountain Climbers, and/or adding Jump rope.

Perform three exercises, 30 seconds each, in a mini circuit for the specified number of sets before moving on to the next group of exercises. Only give yourself 30-60 seconds between sets, no rest between exercises.

5 Sets of:
Pushups
Seal Jumps
Stair Sprints

Recover 30-60 Seconds

4 Sets of:
Band Lunge with Chest Press
Jumping Jacks
Wall Knee Drives

Recover 30-60 Seconds

4 Sets of:
Dumbbell Neck Press
Squat Thrusts
Suicide Sprints (5 yds, 10 yds, 5 yds, 10 yds)

Recover 30-60 Seconds

2 Sets of:
Decline Pushups
Reverse Crunches


Self Myo-fascial Release (SMR) or Stretch for a Cooldown.

Have fun and push the intensity.


Chime in on what you think or if you have questions on any exercise, post a comment.