Here are a few tips:
Lift Heavy. Instead of using weight that you can easily lift, push, or pull, opt for heavier weight that challenges you for your desired number of repetitions, each set. Your last few repetitions, of your last set, should be a struggle, if you can complete them at all.
Keep Moving. Turn your workout into a metabolic circuit by reducing rest intervals between sets. Proceed from one exercise to the next, allowing as little rest as you can manage while maintaining proper form and technique.
Train Movements, Not Muscles. Incorporate exercises like burpees (squat thrusts), medicine ball slams, dumbbell squat to press, and jumps to your regimen. Try to avoid machines and use free weights whenever possible, since machines tend to restrict movement to a very narrow range-of-motion.
Upgrade Your Diet. Eliminate (or at least reduce) sugars from your diet, and make protein and produce the centerpiece of each meal. Avoid big meals, instead aiming for 5-6 small meals and snacks throughout the day — advance planning and preparation is the key.
Get STRONGER, Get FASTER!