You only need three moves and some serious determination to build the explosive strength and power you've been wanting—all in about 45 minutes (or less, if you're a total beast in the gym).

Start by grabbing a dumbbell and doing a round of single-arm snatches. Next, attack your legs and arms simultaneously with a set of single-arm thrusters. Cap off this routine with a round of speed pushups for a finishing burn in your core and chest. Incorporate this circuit into your regular fitness regimen, and you'll find it easier and easier to pick that weight up off the ground—or move your own bodyweight even faster.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 60 to 90 seconds. Repeat the entire circuit for 4 to 6 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For more explosive total-body work:

Check out our favorite 20-minute workout to build strength and endurance, our MMA-inspired workout to build explosive strength, and our 10 high-intensity workouts for weight loss.

For a complete archive of our daily quick-hit routines, go to