BeWOW: Build Power and Burn Fat with This Explosive Plyometric Workout

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This week, get ready to jump—we’re doing some plyo, people!

If you’re unfamiliar with plyometrics, also called jump training, you’re in for a treat. Plyo exercises are all about building power, speed and explosive reaction. You’ll challenge your body with short bursts of movement aimed at stretching and shortening muscles in rapid-fire succession. Serious athletes love (well, love/hate as these things go) plyo drills because they increase vertical jump, muscle strength and overall performance while helping build defenses against joint injuries. And, of course, they leave you totally breathless.

In our workout this week, each exercise has a dynamic component to it, making your body work harder to generate power and speed. Here’s how it’s going to work: You have three rounds of plyo exercises, each starting with a series of jumps. Find a line on the ground, or use something as a marker you can jump over back and forth. For the first round, standing to the right of the line with feet together, and jump over and back laterally for 15 seconds, then rest for 15 seconds. Then move on to your exercise circuit.

For the second round, find your line again and start facing the line. Jump forward and backward over the line for 15 seconds, then rest for 15 seconds, repeating the pattern five times. Complete the Round 2 plyo circuit. For the final round, start to the right of the line, jump left and twist 90-degrees in the air so you land with your back to the line. Jump back to the right side of the line and twist 90-degrees reverse, so you land in the starting position. Do this for 15 seconds and rest for 15 seconds, repeating four times; start on the right side of the line twice and the left side of the line twice.

Good luck!

BeWOW: The Ultimate Plyometric Workout

Round 1
Jumps: 15 seconds on 15 seconds off x 5: Lateral line jumps

Then …
10 tuck jumps
10 push-up hops
20 plyometric lunges
10 plank jacks (in a plank, jump your feet wide, then jump your feet together 10 times)
10 lateral ski jumps (feet together, jump laterally to the right as far as you can, land feet together in a squat, jump left)

Round 2
Jumps: 15 seconds on 15 seconds off x 5: Forward and back line jumps

Then …
10 tuck jumps
10 push-up hops
20 plyometric lunges
10 plank jacks
10 lateral ski jumps

Round 3
Jumps: 15 seconds on 15 seconds off x 2 right and 2 left: Twisting line jumps

Then …
10 tuck jumps
10 push-up hops
20 plyometric lunges
10 plank jacks
10 lateral ski jumps

Explanation of exercises
Click the links for video how-tos.

Tuck jumps: Stand with feet hip width apart and drop to a squat. As you stand, explode into a jump, driving your knees into your chest. As you land, drop into a squat to repeat, making it one fluid, continuous motion.

Push-up hops: Get in standard push-up position. Lower your chest toward the floor. As you push your body back to the starting position, explode with momentum and hop your hands off the floor at the top of the push-up. This exercise can be performed on your knees if traditional push-ups are too challenging.

Plyometric lunges: Step forward with the right foot and drop to a lunge, bending the front leg to 90 degrees. Jump as you stand, switching legs mid-air so you land with left foot forward. Sink into a lunge on the left side, and explode to return to the right. Repeat in a fluid motion.

Plank jacks: With your body in plank position, keep upper body stable as you jump your feet out wide then back in, like a jumping jack.

Lateral ski jumps: Feet together, jump laterally to the right as far as you can, land feet together in a squat. Then jump left and repeat.

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Audrey McKenna Hasse is the owner of A.M.Fit a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly. 

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