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Step-It-Up Plyometric Workout

Amp up your cardio with this session that’s guaranteed to make you sweat! The explosive plyometric moves work your major muscle groups to help you burn more calories while at the same time cutting down how long you spend at the gym. Incorporate this workout into our No-Fail Fat-Loss Plan to shed even the peskiest pounds in 6 weeks.

How it works: Perform each exercise back-to-back with little to no rest. Rest 60 seconds between circuits. Complete 3 circuits total.

Total Time: up to 15 minutes

You will need: Box

1. Prisoner-Squat Hop

A.

Stand with feet slightly wider than hip-width apart, hands clasped behind head. Pushing hips back, lower into a squat, tracking knees over toes and keeping chest lifted.

B.

Jump straight up as high as possible, landing back in squat position.

Sets:

3

Reps:

20

2. Decline Pushups

A.

Get in the standard pushup position with your feet elevated and hands slightly wider than shoulder-width. Your elbows should be completely locked out.

B.

Keeping your body straight, lower your chest to the floor. Pause and push back to the starting position, keeping core engaged.

Sets:

3

Reps:

10 to 15

Mistakes and Tips:

Do not let the elbows flare out. Keep the elbows close to your sides throughout.

Keep your core tight and back flat throughout the movement. Do not push your rear up into the air.

3. Box Jump

A.

Stand to the left of a box with feet hip-width apart and arms by sides.

B.

Bend knees and lower into a squat position, swinging arms back by hips in preparation for jump. Jump up, rotating body a quarter turn mid-air to land on the center of the box in a squat position with arms in front of body for balance. Jump back off the box to return to start position. Complete the prescribed number of reps on both sides.

Sets:

3

Reps:

5

4. Plank with Knee to Elbow

A.

Begin in the top of a push-up position with hands directly beneath your shoulders.

B.

Tighten your abs and bring one knee to the outside of the same arm, pausing for a moment before straightening the leg back behind you. Keep the leg elevated and repeat the movement.

Sets:

3

Reps:

10

Mistakes and Tips:

Don't lift your hips or let them sag. Instead, maintain a straight line from your head to toes.

Squeeze your abs as you bring your knee to your chest.

Do not lower the working leg back to the ground until all repetitions are completed.

5. Toe Tap

A.

Stand behind a box with arms by sides and feet together. Quickly bend right knee and lift foot, tapping right foot on top of box lightly. Immediately jump right foot back to the floor and tap box with left foot. That’s 1 rep. Continue alternating feet, swinging arms in opposition to feet to build speed.

Sets:

3

Reps:

20