A Plyo-workout you can take anywhere
This high-intensity bodyweight circuit workout has a mixture of isolated and plyometric movements. The isolated movements will help increase muscle strength and the plyometric exercises will help increase functional strength—and burn fat, fast! By incorporating both into a workout plan, you will improve your cardiovascular health and increase your balance, strength, and stamina.
The great thing about this workout is that no extra weights are required—just your body weight!
Perform each exercise as a circuit (one after the other with little or no rest in between). Each exercise should be performed for 10–12 repetitions before moving on to the next exercise, until the circuit is complete. Rest for 60 seconds, then repeat the circuit 2 or 3 more times, depending on how much time you have available and depending on your fitness level.
If you’re short on time, you can do the circuit on a “timed” interval in a couple of ways:
Perform each exercise for 45 seconds, and then move directly to the next exercise without resting. Repeat until the circuit is complete. Rest for 60 seconds, and then repeat as many times as you can.
Second time-saver method: Set your timer for how much time you have (for example, 20 minutes). Perform the circuit as many times as you can in 20 minutes.
1 minute of jumping jacks
Lie face down on the floor and place your hands slightly wider than shoulder width apart, while holding your torso up at arm’s length. Lower yourself downward until your chest almost touches the floor as you inhale. Now, breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top, lower yourself down again for the required repetitions.
Trainer Tip: Keep your core tight, maintain a neutral spine by squeezing your glutes, and don’t flare your elbows.
Jump Lunges (Quads, Calves, Hamstrings)
Begin in a lunge position. Jump up and quickly switch leg positions in mid-air, keeping your torso straight. Land in the lunge position, bending your knees to absorb the impact. Launch straight into the next jump, switching your feet once more and landing in your original lunge position. Repeat on each side for the desired number of reps.
Trainer Tip: To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees.
Tricep Dips (Triceps)
Position yourself facing away from a secured bench or wall. Place your hands shoulder width apart on a secured bench or wall, with your legs extended out in front of you. Straighten your arms, keeping a little bend in the elbows to keep tension on your triceps and off the elbow joints. Slowly bend your arms to lower your body toward the floor until your elbows are at a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your arms, returning to the starting position. This completes one rep. Repeat for the desired number of repetitions.
Trainer Tip: Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
Stand with your feet hip width apart, hands on your hips. Take a big step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor (shown). Return to the starting position and repeat on the other side. Repeat on both sides for the number of reps desired.
Trainer Tip: Keep your torso upright and your hips and shoulders as square as possible.
Burpees (Core, Quads, Calves, Chest, Hamstrings, Shoulders, Triceps)
Begin standing with your legs shoulder width apart.
Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
From this position, press up like you’re doing a push-up, and push your hips up.
Jump your feet under your hips and stand.
Finish the movement by jumping in the air and bringing your hands over your head.
Repeat as needed.
Standing Ab Crossover
Stand with your feet shoulder width apart. Lift the right knee to the opposite elbow.
Switch, lifting your left knee to the right elbow. Repeat on both sides for the desired amount of reps.
As always, ensure proper form and technique when performing the exercises, and don’t forget to hydrate your body during and after your workout.