Explosiveness

This exercise focuses on increasing your explosiveness through improving your core, which ultimately leads to better balance, agility, speed, power, endurance, and strength. These are essential for athletes in sports such as running, basketball, football, and boxing. Remember you don't have to be an athlete to train like one. Get Motivated, Prepared, Achieve, and Inspire!

Exercises

Set 1: 1 round

Proper Breathing Technique

1 minute

Left Leg Balance

15 seconds

Right Leg Balance

15 seconds

Cardio Warm Up

2 minutes

10 Tricep Extensions

20 seconds

10 Weighted Pile Squats

20 seconds

10 Alternating Bicep Curls

20 seconds

10 Drop Squats

20 seconds

20 Tricep Extensions

40 seconds

20 Weighted Pile Squats

40 seconds

20 Alternating Bicep Curls

40 seconds

20 Drop Squats

40 seconds

10 Band Front Raises

20 seconds

10 Alternating Leg Swings with Band

20 seconds

10 Single Dumbbell Front Raises

20 seconds

20 Mountain Climbers

20 seconds

20 Band Front Raises

40 seconds

20 Alternative Leg Swings with Band

40 seconds

20 Single Dumbbell Front Raises

40 seconds

50 Mountain Climbers

50 seconds

10 Ab Ball Raises

20 seconds

20 Fifer Scissors

20 seconds

35 Dumbbell Chest Press

1 minute

20 Air Bike Crunches

20 seconds

20 Ab Ball Raises

40 seconds

40 Fifer Scissors

40 seconds

35 Dumbbell Chest Press

1 minute

20 Air Bike Crunches

40 seconds

15 Jumping Lunges

30 seconds

15 Squat Jumps

30 seconds

30 Jumping Lunges

1 minute

30 Squat Jumps

1 minute

Cool Down Jogging

2 minutes

Left Leg Balance

20 seconds

Right Leg Balance

20 seconds

Alternate Nostril Breathing

1 minute

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