top of page

Try My Quick 30-Minute Explosive Power Workout

Today I am sharing with you one of my quick plyometric-explosive power workouts. This is a great total body functional training workout, ideal for those who are short on time. It builds explosive power which is necessary when defending yourself. It's also guaranteed to burn tons of calories!

This workout takes approximately 30 minutes to complete.

Perform the following Medicine Ball exercises for one minute each, taking a 60 second rest in between:

  1. Medicine Ball Vertical Chops.

  2. Medicine Ball Diagonal Chops.

  3. Medicine Ball Clean and Press.

  4. Medicine Ball Push-ups (two hands on ball).

  5. Medicine Ball Lunge Chop.

  6. Medicine Ball Push-ups (alternating one hand on ball).

  7. Medicine Ball Jackknifes

  8. Then: Perform ten sets of 40 Yard Sprints (rest one minute between sets).


  • If you don't have a medicine ball use a dumbbell or other weight (push-ups would be performed on the floor).

  • Listen to your body and work at your own pace, resting longer if needed between sets.

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

You will also get free access to all my exercise and self-defense instructional videos by signing up at

Want to get in the best shape of your life? Check out our fitness training programs here

Until next time, Stay Fit!

Lawrence Castanon,

Author, The Short Fight


#power #explosive #plyometric #reactive #performance #quick #workout #exercise #endurance #freeworkout #fitness #health #longevity #medicineball #sprint #theshortfight

28 views0 comments

Recent Posts

See All
bottom of page