Improve your power, explosiveness, and build lean muscle with the all body power workout. Use functional exercises selected for real world fitness. Perform these six high-intensity exercises as a circuit; complete the recommended number of reps, and rest as needed between moves. Rest 90 seconds between rounds, then repeat one to two more times depending on your conditioning level. Perform the workout three times per week, resting a day between sessions.
Purposes
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Strengthens upper body.
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Strengthens torso and hips.
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Increases lower body power.
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Sets
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Reps
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Distance
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Duration
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6
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Tempo
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Intensity (% of Max)
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Weight Load
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Rest Period
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Explosive
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Description
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Stand with your feet at hip-width.
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Drop straight down onto your hands and kick your feet straight back (into a pushup position).
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Move immediately into a pushup.
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As you complete the pushup, immediately jump your feet forward between your hands.
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Rise straight into a jump.
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As you land, absorb and drop straight down into another repitition.
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Repeat for a specified number of reps.
ProTip
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Try to "time" the jump forward at the end of the pushup.
Mistakes
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Letting the hips sag or drop while in the pushup position.
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Jumping the feet back one at a time (must jump both back at the same time).
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Not jumping the feet forward far enough.
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Landing from the vertical jump without bending the knees.