I love plyometrics because you get the most bang for your buck. You don’t have to spend hours working out to see results. Short, quick bursts of energy push you to give your all, and lay it all out on the floor.
You’ll get your heart rate up, burn more fat in a short period of time, and release all of those happy endorphins. And those happy endorphins are what will keep you going. That is what can motivate you to make fitness a lifestyle. The way that you feel as a result of exercise is so EMPOWERING. You give it your all and you push yourself.
And the sweatier I am by the end of my workout, the better! Have I mentioned that I LOVE to see your #sweatyselfies? Cause I really do. Exercising is a lifestyle. Get sweaty, get stronger, and don’t be afraid to try something new. It is that moment that you will grow.
As Plyos are my FAVORITE exercises to do, I thought I would share some moves with you that I love to do. So get ready to get sweaty and let’s get #fittogether. All you need is a box, a stair, or a bench.
TIP: Going into a workout, DON’T have the mindset of “I don’t want to do this.” Get it into your mind that you are strong and empowered! Attack your workout. Bring the intensity and the passion. Imagine that you are a competitor or a superhero, or a fireman rescuing a kitten… and bring it!
- 10 Knee Jumps to Box Jumps
- 10 Burpees
- 20 Jump Lunges
- 15 Jump Squats
- 10 Football Runs/Up-Downs
Repeat this circuit 3-5 times depending on your fitness level, and how sweaty you wanna get. 😉
For instruction on how to perform each exercise, and video demos for all of them, keep on reading!
Knee Jumps to Box Jumps
To perform these, start off sitting with your knees on the floor and your feet flat on the ground behind you. Sit your hips back until they touch your heels, then extend your hips and raise your knees so that you land on your feet in low squat position. Explosively jump onto the box in squat position, then lower back to start. That’s one rep.
Okay, so you can make a number of modifications here:
- Use a smaller box.
- Forget about the box and just perform knee jumps. Those are still super effective and so tiring.
- If you don’t have a box, you can perform knee jumps to tuck jumps instead.
Stand upright with your feet wider than shoulder length apart. Keeping your back flat, lower your hands to the ground, then jump your feet back. Lower your body until your chest grazes the ground, then push back up. Come back to starting position, then jump off the ground (performing a 180 in the air). Repeat.
- Perform the burpee without the push-up. Just go into plank position, then back up to start.
- Instead of performing a 180 during your jump, just jump off the ground and lower back down.