Explosive Workout: 40-Minute Full Body Workout for Athletes

How To Do A Goblet Squat

1. Start standing feet shoulder-width distance apart, knees slightly bent. Hold a single dumbbell at your chest.
2. Lower down into a squat position, lowering your hips down parallel with your knees. Driving knees out toward your pinky toes.
3. Push through your heels to stand, driving your hips forward.

Modification: Omit the dumbbell and perform bodyweight squats.

How To Do A Goblet Squat Jump And Heel Tap

1. Start standing feet shoulder-width distance apart, knees slightly bent. Option to hold a single dumbbell at your chest.
2. Lower down into a squat position, lowering your hips down parallel with your knees. Driving knees out toward your pinky toes.
3. Keep your left foot planted as you pull your right heel in to tap your left heel. Stay low, loaded in the squat position as you transfer the load into your left leg during the heel tap.
4. Replant your right foot on the ground and explode up, leaving the ground and performing a squat jump.
5. Land softly, with bent knees in a loaded squat position.

Modification: Option to omit the squat jump and perform a standard goblet squat with a heel tap.

Single Arm Row

Targets: The latissimus dorsi (or lats); largest back muscle. This unilateral exercise also engages the bicep and core.

How To Do A Single Arm Row and Snatch

1. Start standing, feet shoulder-width apart, knees slightly bent. Hold one dumbbell in your right hand at your side (palm facing in).
2. Hinge forward at the hips into a bent over row position, neutral spine, flat back from head to tailbone.
3. Perform a single arm row by pulling the dumbbell back toward your right hip.
4. With control, lower the dumbbell back down in front of you.
5. Then, drive your hips forward as you lift the weight up with your right arm (using the momentum created by your legs and hips). Lock out your elbow (arm straight overhead with bicep by ear, palm forward). Note, you shouldn’t struggle to press the weight overhead, it should be an easy extension of the move, with the majority of the work being done by your legs to create momentum.
6. With control, lower the dumbbell back down to shoulder height. Then, hinge forward again and repeat the row.

Modification: Omit the overhead snatch and perform an upright row as you stand tall.

How To Do Push Ups and Rotational Mountain Climbers

1. Start in a high plank position, shoulders over wrists, core engaged, legs straight behind you. Create a straight line from head to heels.
2. Lower your chest towards the floor for a push up, elbows falling back towards your body. Press through your hands to push up and return to high plank.
3. Hold high plank while performing a rotational mountain climber, driving your knees up towards your chest and over towards the right side of your body. Move your feet in a semi-circle shape out to your right for a 4-count, then back towards your midline on a 4-count.
4. Return to the starting position and repeat this pattern.

Modification: Option to perform the push up from your knees (or from an incline, placing your hands on a chair or bench). Perform standard mountain climbers, driving your knees straight towards your chest.

How To Do A Kick Sit

1. Start in a table top position (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
2. Actively press your hands into the mat as you tuck your toes under.
3. Transfer your weight into your left hand on the mat as you rotate your hips open toward the right, kicking your left leg under and through your body (toes face outward). Simultaneously lifting your right hand off the mat.
4. Your left hip may brush the mat as you kick your left leg through.
5. Return your extended, left leg to the starting position and repeat this kick through movement.

Modification: Perform the kick sit at a slower pace as needed.

How To Do Ninja Get Ups

1. Start in a kneeling position with hips stacked over knees and shoulders stacked over hips, arms at your sides.
2. Push your hips back towards your heels as you place your shoelaces down on the ground.
3. Then explosively drive your hips forward as you pop your feet underneath you, landing in a loaded squat.
4. Press through your heels to drive your hips forward and stand tall.
5. Lower back down to the starting position and repeat.

Modification: Follow Rachel to perform prisoner get ups. Start in a kneeling position with hips stacked over knees and shoulders stacked over hips. Step your right foot forward on the mat in front of you, then transfer your weight into your front right foot as you step your left foot up to meet your right foot. Drive through the heels to stand tall, then reverse the movement.