7 Most Explosive Home Exercises (BODYWEIGHT!)
Build muscle using nothing but your bodyweight at home here…
Most home workout routines revolve around bodyweight exercises that you can do with limited or no equipment. They are an invaluable part of building a complete physique. That said, if you want to construct the most powerful bodyweight workout you need to include explosive body weight exercises into your plan. In this video, I show you the 7 most explosive home exercises that you can do with just your bodyweight and a pullup bar.
Each of these bodyweight exercises hits a different area of your body. You will learn how to train your back, chest, arms, core, and legs with each of the different body weight exercises shown here. Each one has an alternative version that can be done if you aren’t quite at the level of strength required to perform the more advanced one.
The 7 most explosive home exercises included are:
Power plank ups – this bodyweight exercise is the perfect way to hit your triceps, chest, shoulders and core at home since it requires very little space and can be done either on your toes or on your knees.
Plyo chin ups – This one requires just a bar and an underhand grip. By quickly releasing and regripping the bar you will be able to eccentrically work your back and biceps in one killer exercise.
Glute/ham single leg plyo bridges – Work both your hamstrings and glutes with this explosive plyometric exercise and start slowing down the rate of hamstring pulls in the process.
Hannibal Pushups – This upper body builder is one of the best ways to build explosive muscle in your chest and triceps training at home. Master the more difficult version of this exercise at home and start seeing the benefits of your hard work as you build a bigger chest.
Pendulum Planks – This plyometric core exercise is another one that is perfect for any home workout routine. With the minimal space required to perform it, you will be able to sharpen up your abs and obliques with this one explosive movement.
Rolling Squat Burpees – This two part exercise is a great way to teach one how to explosively get off the ground and build upper and lower body strength. Opt for the easier squat burpee alone if you can’t string together the combo just yet.
180 depth tuck jumps – Finish off this list of 7 best home exercises with the tuck jump that requires a bit of athleticism to perform a half jump turn in mid air.
As you can see, the home exercises listed in this video are not the easiest in the world to perform. That said, nobody ever got anything worth having by making it easy. If you want to build muscle training at home with little to no equipment, you are going to have to be willing to up the intensity of the home exercises that you are performing.
If you want to get a complete zero equipment workout program that will help you build muscle in just 6 weeks, head to and get the ATHLEAN XERO program. No bands, bars, benches or bull are required to get a more athletic body training at home.
For more bodyweight workouts and home exercises that you can do without equipment, be sure to subscribe to our channel here on youtube at
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#Explosive #Home #Exercises #BODYWEIGHT
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How many sets and reps of everything should we do?
Whats this track? Or its genre? Its awesome!
What is this song?!!
I'd really love to see you address the challenge of working the posterior chain with body weight only. It seems to be the only gap in body weight only training aside from absolute maximal strength.
Wow this is fucking GOLD
Clapping push ups ?
Jeff's next video: Why PLYOMETRICS must be called FLYOMETRICS and why calling it plyometrics can internally rotate your shoulders.
anyone know the song used?
Nice soundtrack 😉
Cod lobby music
Explosive workout not explosive mouth talking
I did a entire power workout with these exercises
Can these exercises be used as cardio as well?
Rolling burpees will now be my favorite. Good looking out Jeff, you the goat my boy 😂
Love you jeff😍😍
Look im playing volleyball and i really need to increase my jump height, im seeing your videos and i train myself every day but this would be sooooo helpful
I think this needs to be revisited in a new video, would definitely get views and help people not looking for this stuff
the thumbnail: How to be superman
Absolutely awesome video!
Just what I was looking for…
Thanks, I’m putting on all this mass but I have nothing to do with it haha
So insightful and practical. Appreciate all you do Jeff.
the rolling squat burpee sent me to ER with a ventricular tachycardia. I recommend starting slow with these explosive routines.
The thumbnail is when my I come back from work and my dog sees me
Jeff is awesome 💥
Poderosos ejercicios, thanks.
"Easier not easy"😏
Thank you. Find your vids and suggestions really helpful.
jeff is the next chuck norris!
1:15 – Plank push-ups.
1:49 – Plyo Chin Ups
2:49 – Glute Plyo Bridge.
3:41 – Pendulum Plank
4:56 – Hannibal Push-ups.
5:32 – Rolling Squat Burpee
6:35 – Depth Tuck Jumps
https://youtu.be/Dw2HjvsaI3c
COMPOUND WORKOUT Using body weight(push up based)
To improve
1.Muscle mass
2.fat burning
3.cardio vascular endurance
4.Muscular endurance
Youtube channel name
'Bfit calicut'
Muammil.K
Assistant professor of physical education
Government Arts&Science College,koduvally
Wow, man! What a wonderful exersises! Thank you! I know you may not see that, but still… That's amazing for a start of your journey of explosiveness
Convenient
1:18 Power Plank Ups
Truly, an excellent video. This one ranks up there with your technique video for the Bulgarian Split Squat. These exercises are on my 'todo' list. 🙂
I just exploded, she loves it yeah yeah yeah baby
After this Corona thing is over, I assume that fitness industry will take a major hit as a lot of us will be just ok with working out at home. No more paying unnecessary huge gym and trainer fees
Thanks man!
Plyo glute bridge looks great for bjj
I realize this is 5 years old, but I’m glad you’ve stopped the continuous music in the background; too distracting and it felt strained when listening to your instructions.
Thumbs up if you tried this during Coronavirus 2020 Crisis
https://youtu.be/oRDtnD1b9Ao
As I started following diet and training plan from NextLevelDiet, I took my confidence to the next level. Girls finally started noticing me.
I think its called Ballistic Bodybuilding, and must be done carefully so as not to overstrain. But Great way of Bulking without extra weights!
I would LOVE using this guy for my students BUT he always has no 👕 on
This just like fun😍🏃♀️💪🙌
i love the advice and the exercises thanks a bunch. the music is a bit loud, forces the speaker to yell :/
HE NEEDS TOO MAKE PT2!!
*Time Stamps for each exercise*:
Power Plank Up 1:10
Step-down version 1:36
Plyo-chin up 1:50
Step-down version 2:23
Single leg plyo bridge 2:48
Step-down version 3:08
Pendulum plank 3:36
Step-down version 4:00
Hannibal push up 4:27
Step-down version 5:14
Rolling squat burpee 5:30
Step-down version 6:14
180 depth tuck jumps 6:35
Step-down version 7:15