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Developing explosive power, starts with the bodyweight training. This in turn will get you ripped for the summer. I know deep down your are thinking holiday is coming in a month or so, so lets get it on.

Dynamic Mobility Warm-up
50 Burpees
50 Jump Squats
50 Tuck Jumps
50 Hindu Squats
90secs wall squats
50 Jumping lunges
Then:

I didn't mean this.

Burpees +
Rest +
Pogo Jumps +
Rest +
High Knees +
Rest +
Twisting Lunges +
Rest +
Wide Horse Stance Up downs +
Rest +
Isometric Press-up Hold (change position every 10, 15 or 20 seconds) +
Rest +
Mountain Climbers +
Rest +
Wide Horse Stance Gate Swings +
Rest +
Running on the spot +
Rest +
Hindu Squat Hold (half point)
Rest
All exercises above 60 seconds and Rest 30 seconds
Complete with your group 2/3 rounds in total.
Then:
Cool down and Yoga

If by any chance you think you cannot do this I am here to say, YES YOU CAN. It ticks all the boxes.

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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