Explosive push ups
Explosive push ups, including clapping push ups and full body explosive variations like the superman push up, are incredible for boosting upper body strength and conditioning levels. There are tons of variations, so have some fun and get creative with these.
To do a clapping push up, get in a push up position, then bend your elbows so that your chest is a few inches above the floor. Push up explosively, clapping your hands as you reach the top position before landing back into a push up.
If clapping push ups are too tough for you at first, start by doing a small push so that your hands slightly pop up off of the ground at the top position. You can also try pushing both your hands and your feet off of the floor for additional explosiveness or jumping your hands up onto a higher surface for an added challenge.
Burpee lateral jumps
Burpee lateral jumps are a phenomenal way to build conditioning and work on lateral speed and reaction time. You can get pretty creative with these and increase the difficulty by adding an obstacle to jump over. The higher the obstacle, the more difficult the jumps will become.
To do them, stand with your feet about shoulder-width apart, then jump as high and as far as you can to one side. Immediately jump back to the starting place.
Squat tuck jump combo
Bring out your inner track star with long jumps, an exercise that will get your legs burning and heart rate racing without fail.
To do them, squat down until you reach about 90°, then simply jump forward as far as you can. Repeat immediately for maximum effect. And, if you don’t have a lot of space to jump, you can always do a couple of jumps, turn around, then jump back the way you came.
Work hard, get creative, and most of all, have fun!