Jump to the routine

The 8 Weeks to a Super Body Workout

Jump to the Routine
  • 60 min.

  • 15

  • Yes

Routine

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Plyometrics, Unilateral Explosion Drills, Mobility

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 15

Walking High Kicks

Equipment
No Equipment
Sets
3
Reps
10 yds.
Rest
--
Exercise 2 of 15

Walking Samson Stretch

Equipment
Sets
3
Reps
10 yds.
Rest
--
Equipment
No Equipment
Sets
3
Reps
10 yds.
Rest
--
Exercise 4 of 15

Bear Crawl

Equipment
Sets
3
Reps
10 yds.
Rest
--
Exercise 5 of 15

Forward Hop

Equipment
Sets
5
Reps
10 yds.
Rest
30 sec.
Exercise 6 of 15

Lunge to High Knee

Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
*superset with single-leg lunge
Exercise 7 of 15

Alternate Forward Lunge

Equipment
Sets
4
Reps
10
Rest
30 sec.
*Perform the superset on the left leg then immediately on the right leg before resting 30 seconds.
Exercise 8 of 15

Box Jump

Equipment
Box
Sets
4
Reps
15
Rest
45 sec.
*24-inch box
Exercise 9 of 15

Burpee

Equipment
Sets
4
Reps
10
Rest
30 sec.
How to
Exercise 10 of 15

Box Jump

Equipment
Box
Sets
4
Reps
10
Rest
60 sec.
*Single-leg: Perform 10 jumps onto a 12- to 20-inch box off your left foot, landing on both feet. Immediately perform 10 reps off your right foot.
Exercise 11 of 15

Squat Jump

Equipment
Sets
4
Reps
10
Rest
--
How to
*superset with bodyweight squat
Exercise 12 of 15

Bodyweight Squat

Equipment
No Equipment
Sets
4
Reps
10
Rest
60 sec.
Exercise 13 of 15

Seated Hurdler Stretch

Equipment
Sets
1
Reps
60 sec.*
Rest
30 sec.
*each side
Exercise 14 of 15

Standing IT Band Stretch

Equipment
No Equipment
Sets
1
Reps
60 sec.*
Rest
30 sec.
*each side
Exercise 15 of 15

Triangle Pose

Equipment
Sets
1
Reps
60 sec.*
Rest
30 sec.
*each side
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