Develop Insane Explosiveness and Get Shredded With This Intense Interval Routine:

To start, pick five movements and do two sets of each. As you progress, either add exercises or simply do more sets for each move. Perform Power Cardio workouts 2-4 days per week in addition to your regular training split, either after you lift - except on leg day since most of these exercises are leg based - or in a separate workout.

Jump Squat - Resistance: Bodyweight Stand erect with your feet about shoulder-width apart, arms by your sides. Maintain the natural arch in your lower back and look forward. Bend your knees and hips, letting your glutes track back, as if to sit in a chair. When your thighs come parallel to the floor, reverse direction, driving up explosively through your heels and the balls of your feet to jump as high as possible. Land with soft knees and immediately descend into the next rep. Repeat for 20 seconds.

Band Sprint - Resistance: Two heavy-duty elastic bands Secure two resistance bands around a stable structure, face away from it and grasp the handles in fromt of your shoulders. Sprint forward as far and as explosively as possible, then quickly return to the start. Repeat for 20 seconds. Using bands is like running a hill that gradually becomes steeper: The farther you sprint from the base, the more resistance the bands provide.

Power Push-Up - Resistance: Bodyweight Get in the bottom position of a push-up: hands slightly wider than shoulder width, palms flat on the floor and elbows pointed out. Your body should form a straight line from head to toe with only your palms and toes touching the floor. Drive your body up by explosively pushing your palms into the floor and fully extending your arms so your hands leave the floor. Land with soft elbows and immediately lower your body to absorb the impact. Repeat for 20 seconds.

Step-Up Jump - Resistance: Bodyweight Place a knee-level step or bench in front of you and stand erect with your feet hip-to shoulder-width apart. Step onto the platform with one foot and powerfully drive your body up and forward off of it. Land on both feet, knees bent. Turn to face the bench and stand up with the opposite leg. Alternate legs for 20 seconds.

Power Lunge - Resistance: Light dumbbells or bodyweight Stand erect with your feet hip-width apart and head facing forward, and maintain a natural arch in your lower back. Leading with your heel, step forward with your right foot and bend both knees to slowly descend toward the floor. Stop when your left knee almost touches down, then explosively push through your right heel, driving yourself back up. Keeping your left foot planted, swing your right leg behind you and stop the momentum by stepping on your right foot. Return to the start position and switch sides. Alternate legs for 20 seconds.

Power Kick-Up - Resistance: Bodyweight Stand erect with your back to a mat and your feet hip-to shoulder-width apart. Squat, then fall back so you land on your glutes. Lean forward and tuck your chin into your chest, then roll onto your upper back and rear delts. Quickly and explosively reverse the motion, using the momentum to plant your feet on the floor and lift yourself off the mat. Explode upward by extending your knees and hips to jump up and back. Land softly with your knees slightly bent. Return to the start and repeat for 20 seconds.

In conclusion the Power Cardio program encompasses not only Olympic lifts but also explosive push-ups, lunges and squats to attack the body from all angles. The explosiveness of the movements is also perfect for ramping up testosterone levels, which leads to a faster metabolism and more muscle mass. You will be developing more power, which will help you get bigger and stronger on heavy lifting days and incinerating bodyfat through high-intensity, cardiolike intervals, which will help uncover your six-pack.