Doing an explosive workout at home can be as easy as 1,2,3.
I am going to show you how you can do that today, with just a set of dumbbells.
[Music Intro]
What's up everybody?
Jeff Cavaliere AthleanX.com.
Last we talked about-and I showed you-a leg workout that you can do that was part of our
Limited Time Sweat 16 Workout.
We know this weekend it is the Final 4.
I am a big NCAA fan.
I love all sports obviously but I really get excited this time of year with college basketball.
So the Sweat 16 took you through one region of our workout, which was our lower body portion.
We also have an upper body pull, an upper body push and core region that are all part
of that Sweat 16 workout that comes with the Athlean-X program now at Athleanx.com.
Again, I told you it is not going to be there too long.
It is going to go away.
So if you haven't already got that, you should head over there after this workout and go
get that.
There are a couple of questions about the exercises from my Team Athlean members that
appear in the Sweat 16.
So I figured why not pull 3 of them out and show you, not only how explosive they can
be, but put them into one 3-exercise circuit that you can do with just a set of dumbbells,
literally anywhere in just a little bit of space.
So it is an excellent home workout explosive option here for you.
So what we do is 3 exercises.
We have dumbbell thrusters, dumbbell high pulls, and then we have an X-file push-up.
Really covering every single muscle group in our body with 3 moves.
Alright?
So you are going to start here with our thrusters, dumbbells come up.
We are going to come down, almost into a low squat position, elbows between our knees,
up and press, OK?
[Exercises]
You drive it up, everything drives up together.Nothing goes in slow motion here.
You are not going to go here, establish, and push.
It is up, and explode up.
OK?
10.
Then feet even wider, dumbbell is down and below, almost a sumo- squat position, here,
explode up and pull.
So your hands are going to come up, and turn.
Your thumbs are going to be out, just like that.
You want to do that.
We don't want the thumbs in, because we don't want to lead to any impingement at the top
at our shoulders at the top of that movement.
So if we start down here, up,-up and pull.
[Exercises]
OK?
Again working through everything, up through our upper back, rear delts.
Slide them away.
Down into our X-file push-up.
Hands out, feet out into an X position.
Down, explode up, and in.
Exercises]
OK?
3 exercises: explosive, quick, but really effective.
Again, pulling right out of the Sweat 16 workout that comes right now with the Athlean-X training
program.
Guys, if you are not part of team Athlean yet, now is the time not just because of that
workout that comes as a limited time exclusive with the program.
Guys, summer is coming.
It is what, almost April now?
It is getting warm here in the Northeast.
Guys are already starting to think about getting in shape and looking great this year.
Start now.
Start on a workout program that trains you like an athlete, that trains you explosively,
that gets you building new, lean, athletic muscle really, from the first week in.
We have guys that show great results from as early as the first couple weeks and they
carry it all the way through.
Again, as always, we are going to measure you through our Athlean challenges to be sure
that you are not just guessing that you are getting in better shape and looking better,
but you know it because you have objective feedback to tell you that.
Guys, again, head over to AthleanX.com, become part of the team.
More great stuff coming.
We have a couple of exciting announcements.
I know I have been telling you about that.
We are going to let them start seep out one by one in the next few weeks.
So if you are a fan of what we have here, I think you will be an even bigger fan as
the weeks ahead play out.
I will see you back here in 7 days.