If you are looking for a challenging, bodyweight program - that will develop explosive power - try this 3-day plan (7 overall days including cardio). Each subsequent training day is more challenging than the previous session. Day 1: Includes 11 exercises <40 minutes in length. Day 2: Cardio Day 3: Includes 12 exercises <50 minutes in length. Day 4: Cardio Day 5: Includes 13 exercises <60 minutes in length. Day 6: Cardio Day 7: Yoga on own All body weight 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