Blast to Strength

Before hitting the weights during your next workout, try explosive movements to bring your game to the next level. A study at the College of New Jersey found that during a two-month study, adding explosive chest movements before hitting the bench press enabled lifters to push 5% more. This was done one to two times a week prior to workouts.

Try this body-weight routine two times a week either one set before your workout, or three sets as your entire workout.

Squat Jumps












1. Begin with feet shoulder-width apart and drop down to waist height with hands behind the head, same as prisoner squat.
2. Using your legs and core, jump as high as you can off the ground and land softly with knees slightly bent. Complete 20-25 reps.


Push-up Thrusts

1. Begin with hands shoulder-width apart, elbows at 45 degrees, drop down with chest just above the ground.
2. Thrust upward, coming off the ground high enough to where your hands leave the ground. Complete 20-25 reps.





Bicycles

1. Begin with hands behind the head one leg raised at knee height, other leg raised just above the ground, bring right or left elbow to opposite knee.
2. Alternate between opposite elbows and knees, pumping your legs in a bicycle fashion. Complete 100 reps.