3-day home power workout plan Plyometric Power

1. 1 Jump Squats Glutes · Bodyweight 6 sets of 6 reps6 × 6 · 2:30 rest 2:30 rest
2. 2 Bodyweight Alternating Lateral Lunge Glutes · Bodyweight 4 sets of 12 reps4 × 12 · 2:00 rest 2:00 rest
3. 3 Single Legged Romanian Deadlifts Glutes · Bodyweight 4 sets of 8 reps4 × 8 · 1:30 rest 1:30 rest
4. 4 Front Plank on Elbows Abs · Bodyweight 3 sets of 45s3 × 45s · 1:00 rest 1:00 rest

Notes

1. 1 Burpee Abs · Bodyweight 6 sets of 8 reps6 × 8 · 2:00 rest 2:00 rest
2. 2 Diamond Push Ups Triceps · Bodyweight 5 sets of 10 reps5 × 10 · 2:00 rest 2:00 rest
3. 3 Mountain Climber Abs · Bodyweight 4 sets of 16 reps4 × 16 · 1:30 rest 1:30 rest
4. 4 V-Up Abs · Bodyweight 4 sets of 15 reps4 × 15 · 1:00 rest 1:00 rest

Notes

1. 1 Jump Squats Glutes · Bodyweight 5 sets of 6 reps5 × 6 · 2:30 rest 2:30 rest
2. 2 Mountain Climber Abs · Bodyweight 5 sets of 30 reps5 × 30 · 1:30 rest 1:30 rest
3. 3 Bodyweight Alternating Reverse Lunges Glutes · Bodyweight 4 sets of 16 reps4 × 16 · 1:30 rest 1:30 rest
4. 4 Elbow Side Plank Abs · Bodyweight 3 sets of 45s3 × 45s · 1:00 rest 1:00 rest

Notes