ATHLETIC PERFORMANCE · AT HOME
Workout to boost athletic performance at home
Strength and power that transfer to your sport, not just to gym numbers. No equipment, no commute.
Goal
Athletic performance
Where
At home
Sample routine
Strength & power
Move the load with explosive intent on the way up and control the way down.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 4-5 | 4-6 | 2-3 min |
| Chair Triceps Dips | 4-5 | 4-6 | 2-3 min |
| Plank | 4-5 | 30-45 s | 2-3 min |
| Burpees | 4-5 | 4-6 | 2-3 min |
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
| Superman | 4-5 | 30-45 s | 2-3 min |
| Inverted Row (under a table) | 4-5 | 4-6 | 2-3 min |
| Plank | 4-5 | 30-45 s | 2-3 min |
| Burpees | 4-5 | 4-6 | 2-3 min |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpees | 4-5 | 4-6 | 2-3 min |
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
| Calf Raises | 4-5 | 4-6 | 2-3 min |
| Squats | 4-5 | 4-6 | 2-3 min |
| Lunges | 4-5 | 4-6 | 2-3 min |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Explosive strength patterns applied to your sport's movement, not muscle isolation.
No commute = no excuses. Consistency always beats the perfect routine you never do.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
This is the base version.
Yours is better.
This routine knows nothing about you. Yours does: your exact level, your equipment, your schedule, your limitations. 13 questions and you generate it free.
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