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Step-It-Up Plyometric Workout
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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.
You will need: Box
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Step-It-Up Plyometric Workout
Step-It-Up Plyometric Workout A
Step-It-Up Plyometric Workout B

Recommended:

Sets:
3
Reps:
20
  1. AStand 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.
  2. BJump straight up as high as possible, landing back in squat position.
2 of 6
Decline Pushups
Step-It-Up Plyometric Workout A
Step-It-Up Plyometric Workout B

Recommended:

Sets:
3
Reps:
10 to 15
  1. AGet in the standard pushup position with your feet elevated and hands slightly wider than shoulder-width. Your elbows should be completely locked out.
  2. BKeeping your body straight, lower your chest to the floor. Pause and push back to the starting position, keeping core engaged.
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Box Jump
Step-It-Up Plyometric Workout A
Step-It-Up Plyometric Workout B

Recommended:

Sets:
3
Reps:
5
  1. AStand to the left of a box with feet hip-width apart and arms by sides.
  2. BBend 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.
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Plank with Knee to Elbow
Step-It-Up Plyometric Workout A
Step-It-Up Plyometric Workout B

Recommended:

Sets:
3
Reps:
10
  1. ABegin in the top of a push-up position with hands directly beneath your shoulders.
  2. BTighten 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.
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Toe Tap
Step-It-Up Plyometric Workout A

Recommended:

Sets:
3
Reps:
20
  1. AStand 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.
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