Nothing But Fireworks
Perform strength exercise 1 for 20sec, immediately after strength exercise 1 perform speed exercise 1 for 20sec moving as quickly and explosively as you can with good technique. After completing speed exercise 1, allow 20sec rest. Repeat this pattern for strength exercise 1 and speed exercise 1 and rest for a total of 5 rounds. Allow 1minute rest while you transition to strength exercise 2 and speed exercise 2. Repeat 5 rounds on each set.
(20sec strength, 20sec speed, 20sec rest) x5
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
Strength 1
HIGH PULL
TIPS:
8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.
Speed 1
HIGH KNEE RUN IN PLACE
TIPS:
Run with high knees.
Strength 2
SINGLE LEG SQUAT
TIPS:
Stand on 1 leg and squat up and down.
Speed 2
WIDE MOUNTAIN CLIMBER
TIPS:
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
Strength 3
REVERSE LUNGE
TIPS:
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
Speed 3
BURPEE BROAD JUMP
TIPS:
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.
Strength 4
CROSSOVER OVERHEAD PRESS
TIPS:
Punch overhead with your weights across your body. You can twist and pivot your hips as you go.
Speed 4
UPPERCUT CURLS
TIPS:
Curl weight up as you rotate hips from side to side as if throwing uppercut punches.
Strength 5
SUPERMANS
TIPS:
Lay face down and lift hands and legs off ground repeatedly.
Speed 5
RUSSIAN TWIST
TIPS:
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.