Another perk of plyometric training: Studies have shown that exercises involving jumping help strengthen your bones. Holding a VIPR, body bar, or other short weight in both hands, jump to the left, landing on one foot. Bring your other foot behind, just off the ground so you look like a speedskater. Touch the weight lightly to the floor. Jump in the opposite direction and repeat the movement.
Training tip: You'll still reap major benefits by doing these skater lunges without the weight!