Welcome to day 23!

Videos of all the movements are listed below today’s instructions

Prepare to get your metabolism revved up to the max!

We get airborne with a form of bodyweight training called “Plyometrics”. It is also known as “jump training”, where you add an explosive element to the a movement, it is excellent for building your speed and power.

You will alternate two exercises, namely Explosive Push up and Jump Squats in the form of two Tabatas (1 Tabata is 8 rounds of 20 seconds work with 10 seconds rest)

  • Warm Up (5 minutes)
  • Set a timer (Gymboss is a good app for you phone and has this as a default) with a Tabata interval
  • You will perform 2 exercises
  • Explosive Push Up
  • Jump Squat
  • Rest as needed (max 3 minutes)
  • Repeat
  • Cool Down (5 minutes)

Workout Videos

Choose the most appropriate version of each exercise below. If you struggle with the full version, use the scaled version below it until you are comfortable enough to try again.
Remember don’t be a hero, it is more important to perform one “scaled” repetition correctly than to do 20 reps of the more advanced version of the exercise incorrectly.

Always fight for correct form.

Warm Up
Start by performing 5 slow and controlled reps of all the exercises.

Take your time to do a perfect repetition.

Then perform 10-15 repetitions of each exercise.
Move quickly between exercises to warm up your muscles and prepare your body for the workout ahead.

Main Workout

Explosive Pushup

  • If you struggle with getting your hands off the ground, perform pressups
  • Explosive pushup Level 1
  • Explosive pushup Level 2

Jump Squat

  • If you struggle with the Jump, squat normally

Cool Down

  • Hold each position for 10-15 seconds on each side.
  • Perform each stretch 3 times

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