Explosive Workout: 40-Minute Full Body Workout for Athletes

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.

Get ready to MOVE like an athlete.

This full body, explosive workout at home is for anyone who wants to increase strength, power and performance.

Whether you participated sports as a kid, played college sports or never played sports. This full body workout pairs explosive strength and conditioning exercises to make you feel like an athlete.

What is an “Explosive Workout”?

An explosive workout uses plyometrics to increase speed, endurance and strength. This often means jumping, or any kind of “explosive” movement that requires maximum muscle effort.

Explosive power workouts are often used to train athletes, because they condition the body to be able to respond quickly and with full power (American Council on Exercise).

Don’t want to jump? You don’t have to leave the ground to get a great full body strength and conditioning workout. Rachel joined me in the studio to offer low impact modifications for the entire workout. Take this workout at your pace (it’s a challenging one).

kicksit exercise, functional full body workout

Explosive Workout: Full Body Workout for Athletes

This is a full body workout for explosive athletes at home. With modifications offered for all fitness levels.

14 explosive exercises for athletes — from weighted squats jumps and lunge jumps to snatches and push presses. Designed to increase power, coordination, agility, strength and speed.

This workout is meant to CHALLENGE you to TRAIN LIKE AN ATHLETE.

Workout Equipment:

Medium set of dumbbells.

We’re using a set of 15-20 lb dumbbells. I recommend anywhere from 5-30 lbs.

Workout Instructions:

Follow along with the guided, full body workout video at the top of this post.  I’ll lead you through this explosive workout, offering form cues, modifications and motivation. 

It looks like this: 

  • 4 full body circuits.
  • The first three circuits follow the base, build, power model. Weight training base move, build off the strength move by adding an agility challenge, and then the power move is all out, explosive effort.
  • You’ll perform each of these exercises for 30 seconds, followed by a 15 second rest. Repeating each exercise x 2.
  • The final circuit is a true agility challenge. Five bodyweight exercises, 30 seconds per exercise with a 30 second rest between exercise.

See below for an outline of the exercises you can expect in this explosive workout at home. 

Full Body Explosive Workout At Home

Explosive Workout At Home:

MOBILITY WARM UP:
30 seconds per warm up exercise

  1. 3 Everest Climbers + Runners Lunge Twist
  2. Bent Knee/Arm Bird Dog Lifts
  3. Forearm Plank Reaches
  4. Bent Knee/Arm Bird Dog Lifts
  5. Forearm Reverse Plank
  6. Towel Drop Squat Jumps

CIRCUIT ONE: Explosive Exercises for Legs (Explosive Squats)
30 seconds exercise, 15 seconds rest. Repeat each exercise x 2.

  1. Base: Goblet Squat
  2. Build: Goblet Squat + Heel Tap
  3. Power: Goblet Squat Jump (with heel tap)

CIRCUIT TWO: Explosive Exercises for Upper Body (Rows, Snatches, Push Press)
30 seconds exercise, 15 seconds rest. Repeat each exercise x 2.

  1. Base: Single Arm Row
  2. Build: Single Arm Row + Snatch
  3. Power: Single Arm Row + Snatch + 2 Push Press

CIRCUIT THREE: Explosive Exercises for Legs (Explosive Lunges)
30 seconds exercise, 15 seconds rest. Repeat each exercise x 2.

  1. Base: Alternating Reverse Lunges
  2. Build: Alternating Reverse Lunge + Hop
  3. Power: Lunge Jumps OR Scissor Lunge Jumps

CIRCUIT FOUR: Explosive Bodyweight Exercises
30 seconds per exercise, followed by a 30 second rest and transition between exercises. 

  1. 1 Push Up + Rotational Mountain Climbers
  2. Push Ups
  3. Prisoner Get Ups OR Ninja Get Ups
  4. Kick Sits OR Plank to Kick Sit
  5. Single Leg Front/Back Line Jump + Speed Skater

See how to perform some of the key explosive exercises below.

7 Explosive Exercises for Athletes

1. Goblet Squat

Targets: The power generating muscles in the lower body — quads, glutes, hamstrings and calves.

how to do a goblet squat | strength training at home

How to do a Goblet Squat:

  1. Start standing feet shoulder width distance apart knees slightly bent, holding 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.

2. Goblet Squat Jump with Heel Tap

Targets: The major muscles in the lower body — glutes, quads, calves, core and adductors (inner thighs).

how to do a goblet squat jump, explosive exercises for legs

How to do Goblet Squat Jump (with 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 squat.

Modification: Follow Rachel on the left; omit squat jump and perform a standard goblet squat.

3. Single Arm Row

Targets: The largest muscle in your back, the latissimus dorsi (or lats which run from underneath your arms down to your lower back).

how to do a single arm row with dumbbells

How to do a Single Arm Row with Dumbbells:

  1. Choose your stance: a) feet hip distance apart, or b) staggered-stance with one slightly in front of the other (lunge position). Toes facing forward.
  2. Hold a dumbbell in your right hand, palm facing in.
  3. Hinge forward at the hips, lowering the dumbbell just in front of your right knee.
  4. Pull your right elbow up to meet your ribcage. Pull your shoulder down and back, squeezing your back.
  5. Hold at the top for a moment, then lower the dumbbell back to the starting position with control.

Modification: Place your opposing left hand on a chair or bench for additional support.

4. Single Arm Row + Snatch

Targets: Lats (back muscles), shoulders, glutes, hamstrings and core.

The single arm dumbbell snatch is a compound exercise that works the whole body and improves coordination and explosiveness.

how to do a single arm row and dumbbell snatch

How to do Single Arm Row and Dumbbell Snatch:

  1. Start in a hinged position, feet under hips and hips pushed back towards the wall behind you. Holding one dumbbell in your right hand just in front of your right knee; neutral grip, palm facing in.
  2. Hold the hinged position while performing a single arm row on the right side. Pull your right elbow up to meet your ribcage. Pull your shoulder down and back, squeezing your back.
  3. Hold at the top for a moment, then lower the dumbbell back to the starting position with control.
  4. Switch to an overhead grip on the dumbbell, palm facing your body; dumbbell between legs.
  5. Then drive through your heels, pressing into the ground to explosively push your hips forward as you thrust the dumbbell in your right hand overhead. Heels might pop of the ground as you drive the dumbbell overhead.
  6. “Catch” the dumbbell overhead, by landing with your knees bent, dumbbell directly stacked over right shoulder.
  7. Lower the dumbbell to your right shoulder with control and return to the starting position.

Modification: Follow Rachel on the left; omit dumbbell snatch and perform an upright row as you stand tall.

5. Push Up + Rotational Mountain Climbers

Targets: Chest, shoulders, triceps, quads, core and obliques.

how to do rotational mountain climbers

How to do a Push Up + Rotational Mountain Climbers:

  1. Start in a high plank position, shoulders over wrists, core engaged, legs straight behind you. Creating a straight line from head to heels.
  2. Lower 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: Follow Rachel on the left; perform the push up from your knees (or from an incline, hands on a chair or bench). And perform standard mountain climbers, driving your knees straight towards your chest.

6. Kick Sits or Plank to Kick Sit

Targets: Shoulders, arms, core and hips.

Kick sits are a great core strengthening exercises that also improves shoulder and hip mobility, as well as balance and coordination.

This challenging exercise can be regressed (follow Rachel on the left) or progressed (follow Lindsey on the right). 

How to do a Kick Sit Or Plank Kick Throughs

How to do Kick Sits:

  1. Start in a table top position on all fours with shoulders stacked over wrists and hips stacked over knees. Tuck your toes under to hover your knees off the mat.
  2. 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). Simoultaniously lifting your right hand off the mat.
  3. Your left hip may brush the mat as you kick your left leg through.
  4. Return your extended, left leg to the starting position and repeat this kick through movement.

How to do Plank To Kick Sits:

  1. Start in a high plank position, shoulders over wrists, core engaged, straight line from head to heels.
  2. Step your right foot up towards your right hand as you transfer your weight into your left hand on the mat.
  3. Then rotate your hips open toward the right, kicking your left leg under and through your body (toes face outward). Simoultaniously 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 back to the starting position. Then step your right foot back to meet your left foot, returning to high plank. Repeat this kick through movement on the right side of the body.

Modification: Follow Rachel on the left; perform the kick sit at a slower pace as needed. .

7. Prisoner Get Ups OR Ninja Get Ups

Targets: Hips, glutes, quads, hamstrings and core.

Again this explosive exercise can be regressed (follow Rachel on the left) or progressed (follow Lindsey on the right). 

how to do prisoner get ups and ninja get ups | explosive workout

How to do Prisoner Get Ups:

  1. Start in a kneeling position with hips stacked over knees and shoulders stacked over hips. Toes remain tucked under behind you.
  2. Place you hands behind your head. The “prisoner” arm positioning (that gives this exercise its name) engages your core, back and shoulder muscles.
  3. Step your right foot forward on the mat in front of you, right foot in front of our slightly outside right hip. With right leg bent at 90 degrees.
  4. Transfer your weight into your front right foot as you step your left foot up to meet your right foot. Left foot in front of our slightly outside left hip. You should now be at the bottom of a squat, both knees bent at 90 degrees.
  5. Press through your heels to drive your hips forward and stand tall.
  6. Lower back down to the starting position and repeat, alternating the lead foot with each rep.

How to do Ninja Get Ups:

  1. Start in a kneeling position with hips stacked over knees and shoulders stacked over hips. And 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 you 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.

How to Train like an Athlete:

  1. Compound Movements. Such as squats, push ups, overhead presses, and snatches use multiple joints and muscles at once to build better overall strength. Using weights, barbells, resistance bands or bodyweight to train multiple muscle groups at one time.
  2. Jump Training. Squat jumps, box jumps and vertical jumps make you more explosive and improve overall sports performance.
  3. Active Recovery and Mobility. High intensity training programs require active recovery days. Speed up muscle recovery and increase blood flow to stiff, sore muscles with dynamic warm up and mobility exercises.

More Explosive Workouts for Athletes:

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4 comments
  1. Loved it. Hard but doable…well except my scissor kicks were ugly and i got maybe 90% of one ninja jump! FUn

  2. Whenever I started doing your workouts back in December, I could barely get through your 15 minute cardio barre workout. I’ve been doing your workouts and stretching routines every day since then, and have built almost 15 pounds of pure muscle. As soon as I saw this new workout in my email, I was like “oh no…”, but I just did the whole thing without any modifications (except for the scissor kicks XDD)!!! Thank you so much for these!!! They’re such a gift!!!

    • Ashes! This is AMAZING progress you’ve made! I LOVE your dedication and commitment! I love that you just crushed this whole workout — this is a TOUGH ONE! Your hard work is paying off! Keep up the great work! -Lindsey