Fit Tip: Plyo Workout

Posted On Feb 26, 2020 By Lisa Traugott

A woman performing a jump squat

Are you ready to take your workout to the next level? Try plyometrics, also known as jump training. They use explosive movements coupled with bodyweight exercises to torch calories, improved coordination and agility, and increases your power. It also helps mix up your workout so you’re not bored.

Note, because of the intensity of the movements, this is considered more of an intermediate workout. Before adding jumps to any moves, you should be comfortable with the basic bodyweight exercise first. I typically have my clients do these exercises for a duration of time rather than specific number of reps. As with any exercise, form is more important than speed, so listen to your body.

Exercise Set/Reps Rest
Warm up Jog for 5 minutes 30 seconds
Squat Jumps Do 3 sets, 30 seconds (beginner), 45 (intermediate), 1 minute (advanced) 30-45 seconds
Frog Jumps Do 3 sets, 30 seconds (beginner), 45 (intermediate), 1 minute (advanced) 30-45 seconds
Lunge Jumps Do 3 sets, 30 seconds (beginner), 45 (intermediate), 1 minute (advanced) 30-45 seconds
Star Jumps Do 3 sets, 30 seconds (beginner), 45 (intermediate), 1 minute (advanced) 30-45 seconds

Squat Jumps

This is a great exercise to work your glutes, hamstrings and calves. From a squat position, jump as high as you can swinging your arms behind you as you lift off the ground.

Frog Jumps

Deep squat position with toes out and fingers touching the floor. Leap into the air (like a frog) as high as you can. Land lightly and repeat.

Lunge Jumps

This works your quads and gets your core in the mix to maintain balance. Stand in a staggered stance with your right foot in front and your left foot behind you. Slowly lower your body, with your back knee almost touching the ground. Pause, then push through your heels as you jump up switching the left foot forward to the front and the right foot behind you. Immediately lower yourself down. This exercise will get you winded pretty quickly, so focus more on form than switching legs as quickly as possible.

Star Jumps

This is a great exercise to work your upper and lower body. Start with your hands by your sides and feet together. Keeping a slight bend in your elbows and knees jump up while simultaneously opening your legs wide and reaching your arms up and in a Y-shape above your head. As you lower down into a squat clap your hands in front of you.

This is a quick, 15-20 minute workout that can be done anywhere and requires nothing more than a timer and your determination. It’s my go-to workout for clients who are pressed for time but want to see results quickly. Enjoy!


You may also like:

Sled Workout

A man performing a sled workout.