Throwdown Thursday: Home Edition - By Josh Gangaware


1a) Explosive Pushups (hands off floor)- 3x5

1b) Pushups- 3x12

1c) Pushup Holds (halfway down, elbows at 90 degrees)- 3x30sec

2a) Jump Squats- 3x8

2b) Bodyweight Squats- 3x15

2c) Squat Holds (knees at 90 degrees)- 3x30 sec

3a) Pull Ups- 3x10

3b) Flexed Arm Hang (elbows at 90 degrees)- 3x20 sec


4a) Lunge Jump (jump and switch legs mid-air)- 3x10/leg

4b) Static Lunge (keep stance split)- 3x10/leg