To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed.
Getting stronger and stronger won't help you much if your power doesn't improve. Also, you will really burn fat when doing exercises at full speed!
Bodyweight workout circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good bodyweight workout:
--Bodyweight squats, moderate pace
--Pullups, moderate pace
--Pushups on medicine ball, moderate pace
--Squat jumps (pictured above), full speed
--Back extensions, moderate pace
--2-Handed medicine ball chest pass, full speed
Use correct form and get after it!
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Mark Dilworth, BA, PES
Your Fitness University
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