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Source: Mens Fitness UK
This is partly relating to my article about plyometrics, which Amir is a hugely beliver in. The workout below works plyometric strength, core stability, speed and power. Perform each exercise for 30 seconds and repeat the circuit three times:
Medicine Ball Throws
Squat and Press (hold a plate-Khan uses 20kg, squat, stand up and perform an overhead press)
Double Box Jumps (set 2 boxes at different heights- Jump on one, jump down and then squat jump on the the higher one)
Farmers Walk (hold the heaviest dummbells managable on walk up and down continuously)
Bosu Plank (with your feet up on a swiss ball, grab a bosu reversed on hold)
Bag Bursts (throw heavy hard punches at a steady tempo)
This is partly relating to my article about plyometrics, which Amir is a hugely beliver in. The workout below works plyometric strength, core stability, speed and power. Perform each exercise for 30 seconds and repeat the circuit three times:
Medicine Ball Throws
Squat and Press (hold a plate-Khan uses 20kg, squat, stand up and perform an overhead press)
Double Box Jumps (set 2 boxes at different heights- Jump on one, jump down and then squat jump on the the higher one)
Farmers Walk (hold the heaviest dummbells managable on walk up and down continuously)
Bosu Plank (with your feet up on a swiss ball, grab a bosu reversed on hold)
Bag Bursts (throw heavy hard punches at a steady tempo)
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