See Results With These 3 Bodyweight Exercises

Movement 1: Jump Lunge, 14 reps (7/leg)

Jump lunge

In a lunge position, explode up and jump into the air. While in the air, alternate your legs so that you land with the other leg now in the front position. Focus on landing "softly" and continue this alternating-leg jumping pattern for 14 reps.

Movement 2: Spiderman Pushup, 14 reps (7/side)

Spiderman pushup

As you lower your body down, bend one leg by bringing the knee up as close to the same-side wrist as you can. Do your best to keep that foot off the ground. As you extend your elbows to return to the top position, bring that leg back so your body is straight. Alternate sides for the desired number of reps. This variation will increase abdominal and oblique engagement.

Movement 3: Burpee Broad Jumps, 7 reps


Begin by putting both hands on the ground and kicking your feet out behind you to get into a pushup position. Perform one pushup and then hop your feet up towards your hands. From this position, stand up and jump forward at the same time. Land under control and then begin the next rep.

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About the Author

Doug Balzarini, CSCS, MMA-CC

Doug Balzarini, CSCS, MMA-CC, is a fitness professional and the founder of DB Strength in San Diego. He is also the head strength and conditioning coach for Alliance Training Center where he works with many top professional MMA athletes. Visit for more information.

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