1. Jump Squats: Stand with feet shoulder-width apart, perform a regular squat, and then explode upward into a jump. Land softly and immediately go into the next squat. Do 4 sets of 12 reps, with a 30-second break between each set.

2. Mountain Climbers: Start in a plank position, bring one knee towards the chest, then quickly switch legs like you’re running in a plank position. Do 4 sets of 30 seconds, with a 30-second break between each set.

3. Push-ups: Start in a plank position, lower your body until your chest almost touches the floor, then push back up. Do 4 sets of 10 reps, with a 30-second break between each set.

4. Reverse Lunges: Stand tall, take a big step back with your right foot, keeping your spine neutral. Lower your body until your left thigh is parallel to the floor and your right knee is an inch above the ground. Return to the starting position and switch legs. Do 4 sets of 12 lunges (6 per leg), with a 30-second break between each set.

Full-Body Bodyweight Explosive Workout