7 Most Explosive Home Exercises (BODYWEIGHT!)

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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.
I would love some vertical/plyometric workouts, I’m sure other basketball
players could agree
I’m eating potato chips as I watch this.
I’m a big believer in body weight training! If you’re always gaining weight
then body weight training is just showing how strong you are if you can
keep increasing sets and reps!
Dope exercises brotha!
ProTip: DO NOT try #2 with a door chin-up bar.
+BlazeRamon12 check out Jeff’s “jump higher” video. It’s targeted at people
who are looking to increase their vertical jump.
0.5x speed, like a drunk guy giving advice lol
+bisepbisen alright I will thank you
+Living Universe thank you for this Lol
+Ice Breaker 🙂
It’s my birthday today!!!
i’m so cheap that when i saw the title i thought it was “7 most expensive
home workout”
is there actually something that jeff can’t do?
haha same here
YOU SEE MA EYEZ!?!? YOU SEE MA EYEZ? I’M ON DAT HYPHY MUD!
+Zupez PROOVE EM WRROOOONG! CUURL!! CUURL CUURL CUUUURLL!
Happy birthday brah:)
+Patrick G we pumping we pumping we pumping, reps, reps!
happy birthday
+Dominionlord Ser vad du gjorde där ! 😉
+xLegendaryPictures no I’m good thank you sir 🙂 have a good day God Bless
Hey it’s the new Mike Chang!! Hahaha
+David Tucker ^ agree but maybe not as bad
agree
Great routine that complements Muay Thai very well.
I’m eating a bowl of pomegranate seeds :p
my friends birthday today
+Rhys Jenkins So are you saying you can lose more fat if you do body weight
training instead of using weights?
+Brian Kelly no, losing weight is down to a calorie deficit done with diet
cardio and training, I f you can always do body weight exercises you’ll
always be fairly strong especially when you get heavier
+Rhys Jenkins I am strong but dropping weight and using AX1. I went from
205 to 167 but still have some stubborn belly fat to get rid of. I am 5’6″
+John Uytengsu yes..gabriel byrne i think
Will this help me to build muscle?
Thank you for sharing your knowledge with me / us. You have helped me more
than you know. Plagued with martial arts and military injuries, I’m
beginning to get stronger again safely. Taking a few years off letting the
injuries heal, along with gaining unwanted weight I’m realizing that
exercise is the best remedy for an injured body.
always appreciate the novice versions of the exercises.
You don’t weights to build muscle. Just saying.
+darymetal is there anything the one punch man can’t do 😉
+Gal Halperin you lift weights to build muscle faster everyone knows that
Yea faster because you can manipulate the resistance. But still, just
wondering.
+Oscar Sanchez find a worthy opponent i guess ;P
hang some weights from it
mix it up, keep ur body guessing
+Spencer Wilbanks Yes, mixing it up + time under tension + a clean diet =
muscular looking body.
It’s too late for me lol
my opinion: i think he cant do backflip,planche,360 muscle up, and jump
from a plane without any parachute
BAAAAP BAAAAABAAAP BAAAP BAAABBAAAP
so what
Love these exercises
+Gal Halperin A lot of Bodyweight exercises are actually really hard, doing
some reps of them is like a lot of resistance training, or well, lifting
weights close to your max. Plus you will create a lot of connections in
your brain to get the muscle groups to work together. So yeah, better
control of your body. You can alternate easy, fast exercises to warm up and
do cardio, and really hard exercises like, working on mastering one arm
pull ups or front lever, or some pull up variations to get the resistance
training and later coming hypertrophie. I think it’s really complete and
might be better in the short term for the body (exercising bodyweight or
weights fucks up our joint anyway…) regarding control and preservation of
the joints. However, i think if you want to look big, Weights are an easier
and faster way to get there. Bodyweight is better if you want to do some
funny things with your body as well as look more defined (you’ll be buff
too, don’t get me wrong, but not like a guy doing “bodybuilding” in the gym)
is he really Doing The pendulum Plank With that slow movement? or is The
edition?
how many gyms do you have? ha
Trainers are calling this new supplement stack “the ultimate steroid
alternative” because of the ridiculous rate that men taking it are packing
on muscle and shredding fat…
https://twitter.com/f870ea0585c198331/status/728454538982629377?pidid=c3705b5f-29fb-47f5-ac72-c1eb0916508e
7 Most Explosive Home Exercises (BODYWEIGHT!)
what are the benefits of explosive workout?can anyone explain?does it build
size and strength?
it builds explosiveness 😉 so it’s really functional, you can jump higher,
run faster, punch faster and thus harder and so on…I hope that helps 🙂
+Just A German seems logical..thnx
+sherlock pandey glad I could help
Great exercises! I’ll use them in my martial arts club! thx!
how much sets and reps to do?
It’s been slowed down for the purpose of showing it in the video.