40-Minute Explosive Workout: Full Body Workout for Athletes (Dumbbells)

Train like an athlete with this full body explosive workout at home!

Strength training paired with explosive plyometrics, agility and conditioning; scaleable for all fitness levels with no jumping options.

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✨THE WORKOUT: 40-Minute Explosive Workout: Full Body Workout for Athletes (Dumbbells)✨

► EQUIPMENT: Medium to heavy set of dumbbells. We are using 15-20 lbs in this video.

👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️4 Circuits
✔️Base, Build, Power (Start with a weight training base move, build off the strength move by adding an agility challenge, and then the power move is all out, explosive effort.)
✔️Timed Intervals (You’ll perform each of these exercises for 30 seconds of work, followed by a 15 second rest.)
✔️Repeat Each Circuit x2 Sets
✔️The final circuit is a true agility challenge. (Five bodyweight exercises, 30 seconds per exercise with a 30 second rest between exercise.)

►Workout Outline:
🌟 Bodyweight Mobility

1️⃣ Circuit 1: Legs
1. Goblet Squat
2. Goblet Squat and Heel Tap
3. Goblet Squat Jump

2️⃣ Circuit 2: Arms
1. Single Arm Row
2. Single Arm Row and Snatch
3. Single Arm Row and Snatch and 2 Push Press

3️⃣ Circuit 3: Legs
1. Alternating Reverse Lunge
2. Alternating Reverse Lunge and Hop
3. Lunge Jumps or Scissor Lunge Jumps

4️⃣ Circuit 4: Bodyweight
1. Push Up and Rotational Mountain Climbers
2. Push Ups
3. Ninja Get Ups or Prisoner Get Ups
4. Kick Sits
5. Single Leg Front/Back Line Jump and Speed Skater

►TIME STAMPS:
00:00​ Workout Introduction
01:28​ Warm Up
05:30​ Bodyweight Mobility
10:45 Circuit 1: Explosive Exercises for Legs (Explosive Squats)
16:45 Circuit 2: Explosive Exercises for Upper Body (Rows, Snatches, Push Press)
23:20 Circuit 3: Explosive Exercises for Legs (Explosive Lunges)
29:40 Circuit 4: Explosive Bodyweight Exercises
39:40​ Cool Down + Stretch

💜 Learn more about the benefits of training like an athlete in this post:
https://www.nourishmovelove.com/explo...

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK​
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