1. ☻ Nothing great was ever achieved without enthusiasm.- Ralph Waldo Emerson

2.  With repetitious, synonymous workouts comes boredom.  I plan to show alternatives to basic simplistic workouts.

3.  Advantages  Development of speed and power strength  weight loss and toning  Disadvantages  stressful process on the joints with overuse or improper criteria  Source: LIVESTRONGLIVESTRONG

4.  6 sets of leap frogs over boxes  6 sets of side jumps (over and back)  6 sets of one legged jumps on small plyometric box EXPLODE UP!!!!!!

5.  Advantages  Improves explosiveness  Focused resistance  Increases strength  Disadvantages  Not very portable  Limited usage  Source: LIVESTRONGLIVESTRONG

6.  4 sets of 15 chain pull- ups  4 sets 8 to 12 bench press w/ weights  5 sets of 20 chain pushups

7.  Advantages  Affordability  Versatility  Sports Specific Training  Portability  Variable resistance through motion  Disadvantages  Insufficient resistances  Source: LIVESTRONG

8.  6 sets of 30 yard lateral slides  6 sets of backwards resistance runs  10 sets of forward resistance runs

9.  Advantages  Tool for variation  Conditioning supplement  Resistance training supplement  Considerations  Disadvantages  Stressful with overuse on the lower back, spine, knees, and hips.  Source: LIVESTRONGLIVESTRONG

10.  4 sets of 15 box jumps  4 sets of 15 inverted rows  4 sets of 25 burpees

11.  Advantages  Easy Lift  Improves range of motion  For everyone  Core strength  Disadvantages  Limits to volume of workouts  Source: LIVESTRONGLIVESTRONG

12.  5 sets of 10 medicine ball twists  4 sets of 15 overhead throws  4 sets of 20 medicine ball pushups

13.  Advantages  Improves foot speed  Overall quickness  Increase fluid range of motion in the hips  Disadvantage  None  Source: How stuff worksHow stuff works

14.  A series of carioca  10 sets of step overs  10 sets of side step ins

15.  Advantages  Less weight-bearing stress  Improves circulation  Added resistance  Improves mental health  Disadvantages  None  Source: LIVESTRONGLIVESTRONG

16.  4 sets of 10 freestyle laps  5 laps of resistance pushdowns  Leg lifts

17.  Advantages  Strengthens stabilizers in the legs  Improves lateral speed  Portable  Lightweight  Disadvantages  Insufficient resistance  Source: LIVESTRONGLIVESTRONG

18.  10 sets of side slides  5 sets of high knees  5 sets of lunges

19.  Advantages  Improves rotational trunk strength  Improves angular\ diagonal trunk strength  Forearm and wrist strength  Disadvantages  None  Source: Bodybuilders.comBodybuilders.com

20.  10 tire flips with 10 pushups per flip  4 sets of 25 box jumps  4 sets of 10 tire flips with pole sprints

21.  Advantages  Improves lateral quickness  Improves footwork  Improves diagonal explosiveness  Disadvantages  Need spacious area  Source: HumanKinetics.comHumanKinetics.com

22.  5 sets of DB cuts  5 sets of facing forward cuts  5 sets of jump cuts