Build Lean Muscle With Plyometrics — No Weights Required

Plyometrics may sound scary, but the body-weight-based training method shouldn’t be intimidating — especially since you’re controlling the speed, intensity, and number of repetitions you perform. In this Yahoo Health video, fitness and nutrition coach Adam Rosante, author of The 30-Second Body, demonstrates four easy plyometric moves to shed fat and build muscle that anyone can do, no weights required.

Start with plie jumps, standing with your feet wider than shoulder-width apart, toes turned out wide and arms lifted in front of you. Press your knees out over your toes, then explode straight up and land softly.

Next, try squat push-ups: come into a squat position, drop your hands to the floor, shoot your feet back, and complete one push-up. Hop your feet forward, lift your chest, and repeat.

For deep mountain-climbers, start at the top of a push-up position and step your right foot to the outside of your right hand. Keeping your core tight, explosively switch feet.

Finally, try table saws, starting on your butt with your hands and feet flat on the floor. Press hips up and kick up your left foot as you swing your right hand up and over. Alternate sides.

Watch Rosante demonstrate the moves in the video above.

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