Do you have a couple of textbooks? Then you have everything you need to generate seriously explosive power and to melt body fat.
Combining a complex of muscle grinding dumbbells with sets of dynamic pliometry, this workout leaves no stone unturned in your quest not only to look like an athlete, but to move like one.
After a thorough warm-up, set a timer for 20 minutes and open as many rounds as possible on the next circuit, resting only when necessary to keep your form tight and really explosive jumps.
1) Manual push-ups x 3
Stand in a plank position, with the narrow core and hands on the dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you make an explosive recoil.
2) Dead weight with weights x 3
With the dumbbells on the floor, just off your feet, tilt them and grab them with a flat back and a neutral spine (A). Attach the hips and stand upright, “pulling the floor away” with your feet, tightening your buttocks at the top (B). The arms should be hung straight throughout this movement, think of them as hooks.
3) Clean the hanging power x 3
After the last deadlift, stay on top of the rep. Hinge your hips to bring them down to your knees (A). Stand back with a slight jump, with the urge to throw the dumbbells over your shoulders (B). Stand up straight, then lower yourself under control to the sides and repeat.
4) Press the key x 3
On the third cleaning, hold the dumbbells on your shoulders with your palms facing inward. Take some air and prepare the core. (A) Immerse yourself in your knees and use your legs to help (B) press your dumbbells over. Go under control to the shoulder and dive straight into the next representation.
5) Jump on the split squat x 30
Step one foot back and sink into a deep lunge, with your back knee lightly touching the ground (A). Blow up, changing legs in the air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating the legs each repetition. Keep it high, fast and gassy.
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