3 simple moves for explosive power-no equipment needed

No gym? No problem! Here are some simple exercises you can do at home, on a park bench, or anywhere that provide a great strength training workout. These moves emphasize quick movements.

1. Jump overs: Find an open grass, concrete, sand, carpet, or hardwood floor space. Get an object about 12 inches high by 12 inches wide. Jump over it. Turn body around and jump over it again. Repeat for 3 sets, or to exhaustion. To increase the challenge, increase the height and size of the object, and increase the distance away from where you start your jump. The key to this exercies is rapid turn around with no rest in between jumps. Works quad, calves, and glutes. More fun than plain jumps or squats.

2. Jumping jacks: A classic that works the calves and thighs. For a challenge, try to do them rapidly, try to hold a light dumbbell in each arm, or try to lengthen the width of your legs.

3. Negative push ups: Get in the push up position, but with your feet up on a park bench or other high stable platform. Hands on the ground/floor. Now push up. Repeat for 3 sets, or to exhaustion. For extra challenge, your feet should be significantly higher than your head. Also try putting your feet up on a swivel chair to energize your abs in keeping your body stable. Try pushing up hard enough that your hands leave the ground. In Fremont's Central Park/Lake Elizabeth, the picnic tables by the wooden bridge have the softest grass for your palms to press on, the rest of the tables and benches will have your hands in the hard gravel.