PLYO-ISO
This workout combines both plyometric and isometric work, and requires no equipment so can easily be done at home. However these are very challenging exercises requiring a reasonable level of conditioning before attempting, so not suitable for beginners.
I have created this combination with exercises where muscles are under tension without movement (Isometric) and the other exercises where muscles reach maximum strength in the shortest time possible (Plyometric). A Strength and Power combo.
Workout:
1 minute Plank (hold at top of press-up position)
10 Clap Push Ups
30 seconds - hold a deep squat (also known as Horse Stance
1 minute Plank (hold at bottom of press-up position)
10 Squat Jumps
1 minute (rest)
Repeat the above for 35 minutes