Here is an explosive exercise routine for beginners to try.
Warm up five minutes, choosing from three different types of exercises. All are dynamic flexibility warm-ups which is the most important thing to do before the workout. The reason is you want to maintain the elasticity of the muscles.
Warm-up Exercises:
Jump Rope 30-60 seconds
Slide Board (If accessible)
Isometric Bridge: Get up in a push-up position, but instead of being on your hands rest on your elbows. Make sure your abdominal region is tight as well as your glutes. Depending on your performance level hold this for 15 seconds to 1 minute. Do this five times.
Jumping Jacks: 30 seconds
Butt Kicks: It’s like jogging in place, but the objective is to make the heels of your feet hit your butt. Do this movement for 30 seconds.
For each set performed there is little or no rest at all in between sets, 20 seconds at the most. Do each warm-up exercise chosen three times.
The next group of exercises are targeted for someone with a beginner level of fitness.
One Leg Jog: Begin by balancing yourself onto one leg and start hopping on that leg for about 10 yards. Then turn on the same leg and come back to the start. Switch legs and repeat three times on each leg.
Bench Step-ups: Any type of solid bench will work for the exercise. Start by stepping up with one leg and explode up and switch legs in the air. After doing this come back down and repeat switching to the other leg. Perform one set of 20.
High Knees: Start jogging with each leg coming up as high as you can go. It is vital to maintain proper running form by keeping the arms at a 90-degree angle and hands loose. Go about 30 yards and repeat three times.
Side to Sides: Get yourself in a squat position with legs a little further than shoulder width apart and bent slightly. Begin by hopping side to side on each leg maintaining balance and proper form. Perform two sets of 15.
Down-Ups: Start by jogging in place and squat and drop into a push-up position and thrust yourself back up to the starting position. Do two sets of 10 repetitions.
Sprints: Get yourself in a good starting position and sprint as fast as you can for 50 yards.
After completing 50 yards jog back to the start and go again. Perform this exercise five times.
Cool down for about 5 minutes, which consists of relaxation stretching.

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