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Plyometric Bodyweight Workout

The Exact Bodyweight Workout That Leaves Me in a Pool of Sweat Every Time I Do It

If you don't have access to a gym or any equipment at home, let this be your next workout. You might end up in a pile of sweat on your living room floor, but you'll feel stronger and more accomplished than when you woke up this morning.

I teamed up with Francheska Martinez, Animal Flow expert and trainer at Onnit, to create a plyometric bodyweight workout that's not exactly for the faint of heart. It starts with a kip-up squat jump with knee tuck, then a sprawl (similar to an Upward Facing Dog) into a 360 Crab Reach. That all equals one rep. The final move requires quite a bit of flexibility and strength in the spine and hips, so don't attempt it unless you feel confident you can complete it.

Francheska and I recommend doing six reps and five sets in total, with "plenty of rest between sets." Have fun with it!

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