Explosive Power Training

Require's Dumbells. Do all exercises explosive with max effort. For explosive Punches and Kicks. Use suitable weights you like to.

Exercises

Set 1: 1 ronde

❤️ Matig (Zone 2)

Jumping Jacks

30 seconden

❤️ Matig (Zone 2)

Seal Jacks

30 seconden

❤️ Matig (Zone 2)

Cross Jacks

30 seconden

❤️ Matig (Zone 2)

Front Back Jacks

30 seconden

❤️ Matig (Zone 2)

Ice Skaters

30 seconden

❤️ Matig (Zone 2)

Squat Jumps

30 seconden

❤️ Matig (Zone 2)

High Knees

30 seconden

❤️ Matig (Zone 2)

Ice Skaters

30 seconden

❤️ Matig (Zone 2)

Squat Jumps

30 seconden

❤️ Matig (Zone 2)

High Knees

30 seconden

❤️ Maximaal (Zone 5)

Double Knees

20 seconden

❤️ Maximaal (Zone 5)

Front Kicks

20 seconden

Rest

1 minuut

Set 2: 1 ronde

❤️ Maximaal (Zone 5)

Squat Jumps

5 herhalingen

Clapping Push-Ups

5 herhalingen

❤️ Maximaal (Zone 5)

Sprawl and Knee Tucks

30 seconden

❤️ Maximaal (Zone 5)

Burpees

10 herhalingen

❤️ Maximaal (Zone 5)

Squat Jumps

5 herhalingen

❤️ Maximaal (Zone 5)

Sprawl and Knee Tucks

30 seconden

Clapping Push-Ups

5 herhalingen

❤️ Maximaal (Zone 5)

Burpees

10 herhalingen

❤️ Maximaal (Zone 5)

Squat Jumps

5 herhalingen

❤️ Maximaal (Zone 5)

Sprawl and Knee Tucks

30 seconden

Clapping Push-Ups

5 herhalingen

❤️ Maximaal (Zone 5)

Burpees

10 herhalingen

❤️ Maximaal (Zone 5)

Roundhouses

20 seconden

❤️ Maximaal (Zone 5)

Side Kicks

20 seconden

Rest

1 minuut

Set 3: 1 ronde

❤️ Maximaal (Zone 5)

Dumbell Punch Both Arms

5 herhalingen

❤️ Maximaal (Zone 5)

Dumbbell Squat Jumps

5 herhalingen

❤️ Maximaal (Zone 5)

Jumping Lunges

10 herhalingen

Rest

10 seconden

❤️ Maximaal (Zone 5)

Dumbell Punch Both Arms

5 herhalingen

❤️ Maximaal (Zone 5)

Dumbbell Squat Jumps

5 herhalingen

❤️ Maximaal (Zone 5)

Jumping Lunges

10 herhalingen

Rest

10 seconden

❤️ Maximaal (Zone 5)

Dumbell Punch Both Arms

5 herhalingen

❤️ Maximaal (Zone 5)

Dumbbell Squat Jumps

5 herhalingen

❤️ Maximaal (Zone 5)

Jumping Lunges

10 herhalingen

❤️ Maximaal (Zone 5)

Squat Front Kicks

10 herhalingen

❤️ Maximaal (Zone 5)

Squat Side Kicks

10 herhalingen

Rest

1 minuut

Set 4: 1 ronde

Alternating Dumbbell Curl to Press

5 herhalingen

Dumbbell Push Press

5 herhalingen

Rest

10 seconden

❤️ Maximaal (Zone 5)

Jump Foward

5 herhalingen

Rest

10 seconden

Alternating Dumbbell Curl to Press

5 herhalingen

Dumbbell Push Press

5 herhalingen

Rest

10 seconden

❤️ Maximaal (Zone 5)

Jump Foward

5 herhalingen

Rest

10 seconden

Alternating Dumbbell Curl to Press

5 herhalingen

Dumbbell Push Press

5 herhalingen

Rest

10 seconden

❤️ Maximaal (Zone 5)

Jump Foward

5 herhalingen

❤️ Maximaal (Zone 5)

Power Punches

30 seconden

Rest

1 minuut

Set 5: 1 ronde

❤️ Maximaal (Zone 5)

Dumbell Curl To Push Press

5 herhalingen

Rest

10 seconden

❤️ Maximaal (Zone 5)

Explosive Forward Dash

30 seconden

❤️ Maximaal (Zone 5)

Side to Side Hops

30 seconden

Rest

10 seconden

❤️ Maximaal (Zone 5)

Dumbell Curl To Push Press

5 herhalingen

Rest

10 seconden

❤️ Maximaal (Zone 5)

Explosive Forward Dash

30 seconden

❤️ Maximaal (Zone 5)

Side to Side Hops

30 seconden

Rest

10 seconden

❤️ Maximaal (Zone 5)

Dumbell Curl To Push Press

5 herhalingen

Rest

10 seconden

❤️ Maximaal (Zone 5)

Explosive Forward Dash

30 seconden

❤️ Maximaal (Zone 5)

Side to Side Hops

30 seconden

❤️ Maximaal (Zone 5)

Front Kicks

15 seconden

❤️ Maximaal (Zone 5)

Roundhouses

15 seconden

Set 6: 1 ronde

Bicep Stretches

15 seconden

Curved Spine Stretch

15 seconden

Shoulder Stretches

30 seconden

Quad Stretches

30 seconden

Big Toe Forward Bend

30 seconden

Lying Hamstring Stretches

30 seconden

Corpse

30 seconden

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