The CRUNCHER Plyometric Bodyweight Workout Routine

How do you build explosive speed?

How do you get a higher vertical jump?

How do you work out fast twitch muscle fiber?

Only one word, fellas- PLYOMETRICS

If you don't know what plyometrics are, open this page about plyometrics in a new tab, read it, and then come back here.

The CRUNCHER Plyometric Bodyweight Routine works the arms and the legs. If you're a sprinter, boxer, football player, basketball player, or honestly ANY TYPE OF ATHLETE, you can use these exercises for athletes to improve your game.

Here's the routine:

Start with a 5 minute warm up. Walk around, jog, get loose.

Jump squats- 1 set of 15

Launch ups- 1 set of 15

Pull ups- 1 set of 12

Dips- 1 set of 15

1 minute rest

Jump squats- 1 set of 15

Launch ups- 1 set of 15

Pull ups- 1 set of 12

Dips- 1 set of 15

Now cool down for 5 minutes.

As you're moving between exercise, don't pause to take a rest if you can help it. Keep your heart rate up and really focus on launching yourself with those jump squats and launch ups. You're training your muscles to flash out into a full contraction in the blink of an eye.

3 Day Muscle Building

Posted in: bodyweight exercises, build muscle, plyometrics, weight loss