Explosive Bodyweight Workout, Ryan Klarenbach
Depending on how much you rest, this workout should take you anywhere from 30 minutes to an hour. Do it 12 times a week, and you ll be faster, leaner, and lighter on your feet than you thought possible. Explosive pushup to benches 15 reps (alternate exercises: clapping pushup, superman pushup) Explosive squat 20 reps, starting from knees on each rep Shouldertoshoulder pullup 5 reps per side Razor kick lunge 1 set of 30 sec. per side Feetelevated inverted row 1 set of 12 reps Feetelevated medicineball pushup 1 set of 15 reps Ab finisher Vup 10 reps Single crossedleg crunch 10 reps per side with foot crossed over knee of opposite straight leg Widelegged crunch 10 reps Crosslegged crunch 10 reps per legs with legs out straight
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