In this workout, you'll perform a power move first in each superset to prepare your nervous system to hoist heavier weights in the subsequent exercise. The result: greater strength gains. In each pair of moves, do six repetitions of each exercise without resting between exercises. Complete two rounds of every superset, resting for 2 minutes after each.

SUPERSET 1

Plyometric Pushup

Assume the standard pushup position. Quickly lower yourself to the floor, then push back up with enough force so your hands leave the floor. Land and immediately go into the next repetition.

Dumbbell Bench Press

Lie on a bench, holding a pair of heavy dumbbells with your arms extended over your chest and your palms facing your feet. Slowly lower the weights to the outside of your chest. Pause, then push them back up.