Give less than 100% of your effort and your opponents will leave you in the dust. Make sure you “pull your weight” on your team with the following Push-Up Pull-Up bodyweight combo workout.

Pull-Ups with Knee Raises + Explosive Push-Ups with Planks

Knee Raises and Prone and Side Planks are excellent core strengtheners for the abdomen, middle and lower back. Explosive Push-Ups enhance upper-body power, key in football blocking and other pushing movements in sports.

Sets/Reps: 2×10; rest 30 to 60 seconds between combo sets

• Do 10 Pull-Ups (pull up in one second and lower in two seconds) followed immediately by 10 Knee Raises (while holding on to the pull-up bar, raise knees to waist in one second and lower in two seconds)
• Rest 30 seconds
• Perform 10 Explosive Push-Ups (hands leaving floor between reps)
• Do Prone and Side Planks, holding each for 30 to 60 seconds
• Rest, hydrate and repeat sequence

Jump Squats with Holding Pull-Ups + Holding Push-Ups with Squat Thrusts

Jump Squats and Squat Thrusts promote power and strengthen glutes, quadriceps and hamstrings to improve vertical leap and the ability to quickly rise from the ground and chase an opponent down in football, soccer or basketball. Holding Pull-Ups improve grip strength, and Holding Push-Ups strengthen upper body and core muscles.

• Assume athletic stance in front of pull-up bar
• Squat and jump as high as you can and tap the bar
• Land in squat position and immediately jump nine more times
• Rest 10 seconds
• Pull yourself up (eyes even with the bar) and hold for 30 seconds while contracting your biceps and squeezing your shoulder blades
• Without rest, assume the push-up position; lower in two seconds and press up in one second
• Immediately follow with 10 Squat Thrusts (rapidly bringing legs to hands and back)
• Rest, hydrate and repeat sequence

Photo: Bodybuilding.com