Explosive Body

Explosive training is tough but gives rapid strength development. Go for fewer repetitions and high quality, test to rest a bit more between sets than normal to get better effect of each repetition.

Exercises:

1. Lunge jump

   

   Stand up in workout posture and take a step forward in lunge position. Lower knee on back leg toward ground. From lowest position, jump up as high as possible and switch places on legs landing toes first. Aim to land in lowest position.

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2. Wide-stance squat jump

   

   Place feet twice hip-width apart and toes pointing slightly outward. Keeps abs tight and sit back in squat position, as you sit in a chair. Lower until your thighs are parallel to the ground. Contract your glutes and jump up forcefully as high as possible. Land toes first and sit back down directly.

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3. Skater Squat

   

   Place feet hip-width apart in a strong, standing position. Extend one leg out to side and move over all body weight. Lift other leg as you squat down on one leg, keeping the knee behind toes. Switch leg directly and repeat on other side for one repetition. After training this exercise a while, try to jump from side to side.

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Explosive Body is 1 of 24 workout routines in Poworkout Trim & Tone. Available for iPhone and iPad.