Explosive Bodyweight Plan 2

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7 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

If you are looking for a challenging, bodyweight program - that will develop explosive power - try this 3-day plan (7 overall days including cardio). Each subsequent training day is more challenging than the previous session.

Day 1: Includes 11 exercises <40 minutes in length.

Day 2: Cardio

Day 3: Includes 12 exercises <50 minutes in length.

Day 4: Cardio

Day 5: Includes 13 exercises <60 minutes in length.

Day 6: Cardio

Day 7: Yoga on own

All body weight exercises like inverted rows and push-ups should be performed with slow eccentric and fast concentric movements. Stay under control for each repetition but at the same time push yourself on the concentric phase of each repetition.

About half of each training session will include supersets. The rest time given is used as a transition to get set up for the next exercise. You will have multiple sets for each superset.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Workout 1 11 exercises, 19 mins

Jump Rope	0x0 reps • 120s	rest: 1s
Freehand Jump Squat	1x0 reps • 20s	rest: 30s
Box Jump Multiple Response	1x0 reps • 20s	rest: 30s
Split Jump	1x0 reps • 20s	rest: 30s
Barbell High Inverted Row	3x0 reps • 35s	rest: 20s
Plyo Push-Up	3x0 reps • 35s	rest: 20s
Jump Rope	0x0 reps • 120s	rest: 1s
Side to Side Box Shuffle	3x0 reps • 30s	rest: 20s
Bench Dip	3x0 reps • 30s	rest: 20s
Air Bike	3x0 reps • 30s	rest: 20s
Cobra	3x8 reps • 30s	rest: 20s

Workout 2: Cardio 1 exercises, 13 mins

Rowing

1x0 reps • 720s

rest: 60s

Workout 3 12 exercises, 31 mins

Running	3x0 reps • 60s	rest: 1s
Medicine Ball Overhead Slam	3x0 reps • 30s	rest: 60s
Chin Up	3x0 reps • 30s	rest: 20s
Clap Push Up	3x0 reps • 25s	rest: 20s
Running	0x0 reps • 120s	rest: 1s
Jackknife Sit up	3x0 reps • 25s	rest: 20s
Mountain Climbers	3x0 reps • 30s	rest: 20s
Hip Thrusts	3x0 reps • 35s	rest: 20s
Plank with Side Kick	3x0 reps • 30s	rest: 20s
Running	0x0 reps • 120s	rest: 1s
Split Jump	3x0 reps • 25s	rest: 20s
Medicine Ball Backward Throw	3x0 reps • 60s	rest: 20s

Workout 4: Cardio 1 exercises, 21 mins

Step Machine

1x0 reps • 1200s

rest: 60s

Workout 5 13 exercises, 22 mins

Jump Rope	0x0 reps • 120s	rest: 1s
Running	0x0 reps • 120s	rest: 1s
Rocket Jump	1x0 reps • 25s	rest: 75s
Barbell High Inverted Row	3x0 reps • 30s	rest: 20s
Plyo Push-Up	3x0 reps • 30s	rest: 20s
Side Hop-Sprint	2x0 reps • 30s	rest: 60s
Jackknife Sit up	3x0 reps • 30s	rest: 20s
Cobra	3x8 reps • 30s	rest: 20s
Jump Rope	0x0 reps • 150s	rest: 1s
Running	0x0 reps • 150s	rest: 1s
Standing Long Jump	3x0 reps • 20s	rest: 20s
Bench Dip	3x0 reps • 30s	rest: 20s
Plank	1x8 reps • 60s	rest: 10s

Workout 6: Cardio & Stretching 5 exercises, 18 mins

Jump Rope	1x0 reps • 300s	rest: 60s
World's Greatest Stretch	1x0 reps • 60s	rest: 60s
Jump Rope	1x0 reps • 300s	rest: 60s
World's Greatest Stretch	1x0 reps • 60s	rest: 60s
Extended Arm Child Pose	1x0 reps • 90s	rest: 60s