If you are looking for a challenging, bodyweight program - that will develop explosive power - try this 7-day plan. Each subsequent training day is more challenging than the previous session. You will need to roll out for 10 minutes and then work on mobility followed by some light cardio in between each bodyweight workout. Day 1: Includes 11 exercises <40 minutes in length. Day 2: Roll out, mobility and then cardio. Day 3: Includes 12 exercises <50 minutes in length. Day 4: Roll out, mobility and then cardio. Day 5: Includes 13 exercises <60 minutes in length. Day 6: Roll out, mobility and then cardio. Day 7: Do Yoga or stretch on your own (30-60 minutes). All bodyweight exercises, like inverted rows and push-ups, should be performed with slow eccentric and fast concentric movements. Stay under control for each repetition but at the same time push yourself on the concentric phase of each repetition. About half of each training session will include supersets. The rest time given is used as a transition to get set up for the next exercise. You will have multiple sets for each superset. Stay Strong Together, MICHAEL WOOD, CSCS Jefit