Workout: You the Bomb, Baby…
This workout employs explosive movements to train the fast-twitch muscle fibers that result in faster feet, higher jumps and increased agility.
Warmup: Run up the stairs in your building from the ground floor to your apartment.
Upon entering your apartment, do the following circuit without rest between exercises:
10 Squat Jumps - try to jump as high as possible each rep.
10 Plyo Pushups - Do these from the knees if you have to. Bring the chest down as in a regular pushup, then explode upward so your hands leave the ground. If you get enough air, you can try to clap your hands and then land in position for the next rep.
20 Jump Lunges - 10 on each side. See this video for how to do these. http://www.youtube.com/watch?v=_zLTDUFjbXA
10 Crunches - Do these as fast as possible with good form.
20 Lateral Jumps - Jump side to side. See this video for form. http://www.youtube.com/watch?v=B6xIT7DMHVo
10 Punching Combos - 10 combinations of punches. Do whatever comes to you here. Just make sure they’re knockout punches. Put everything in the punches. Get your legs, hips, butt and arms in the movement. Imagine someone you hate in front of you and try to take their head off. Whether it be your mom, Santa, or Rachael Ray, knock their block off.
Rest 2 minutes after completing the circuit. Then repeat three more times. Then do the following sequence as a finisher:
Jump Knee Tucks - Do one rep, then rest a second. Do two reps, then rest as long as it took you to complete the two reps. Do three reps, then rest as long as it took you to do those. Work your way up to 10. Here is a video for the form: http://www.youtube.com/watch?v=B6xIT7DMHVo
After this, stretch out and pat yourself on the back. You da bomb.
This workout is for demonstration purposes only. The author is not responsible for any consequence resulting from following this or similar workout programs. Please consult your physician before starting any new exercise program.
