Discover unstoppable energy and torch major calories all winter long with this supercharged plyometrics workout.
Getting Started: Plyometrics are explosive exercises that can enhance your muscles’ stretch-shortening cycle capacity. Translation: It boosts your reflexes and power in a flash. Do this workout no more than twice a week for optimal recovery—and results.
Side Hop to Burpee
Works: Upper Body, Core, Hips
• Stand with your feet hip-width apart with a barbell or foam roller on the floor on the outside of your right foot.
• Jump laterally to the right over the bar, keeping your legs together . Perform a squat thrust, then a pushup, and jump back to a standing position.
• Repeat the movement to the opposite side. Perform for 16 reps, doing eight lateral jumps in each direction.
Move both legs as one unit when jumping, as if they were glued together to maintain powerful, active support from your core to your toes.
Box Jump to Kettlebell High Pull
Works: Shoulders, Core, Back, Legs
• Place a kettlebell 12 inches away from the base of an 18-inch plyo box. Straddle the kettlebell with your feet slightly wider than hip width.
• Jump onto the middle of the plyo box with your feet six inches apart.
• Jump back down and land on the floor in a squat with your feet wide. Grab the kettlebell and pull it upward to just under chest height.
• Squat and place the kettlebell back on the floor. Perform for two sets of 12 plyo jumps to high pulls.
As in all box jump movements, stand and fully extend your legs and hips after landing on the box. You want to work the full range of motion.
Leg Hop Dip
Works: Triceps, Core
• Place your hands shoulder width on a flat bench with your fingers forward. Keep your left leg bent 90 degrees and extend your right leg parallel to floor.
• Keeping your lower back six inches from the bench, lower into a triceps dip until your elbows are bent 90 degrees.
• Rise up from the dip and simultaneously hop off supporting left leg, landing on a bent right leg.
• Perform two sets of 20 dips while constantly switching leg position.
Keep your eyes and head straight ahead. Do not look down at your active leg.
Medicine Ball Up-and-Over Pushup
Works: Arms, Chest, Core
• Start in a pushup position with your left hand on a medicine ball and your right hand on the floor.
• Perform a pushup making sure both of your elbows bend to 90 degrees.
• Keeping the ball in place, explode upward, landing with your right hand on the ball and your left hand on the floor.
• Continue up and overs, performing two sets of 16 nonstop pushups.
Though you can use any small exercise ball for this move, a Dynamax or soft medicine ball works best.
Rocket Jump to Biceps Curl
Works: Arms, Legs
• Start with your feet hip width, dumbbells at your sides, and palms facing inward.
• Squat and then jump, pointing your toes downward.
• Land in a squat, stand, then perform a biceps curl with both arms. Repeat movement: squat, jump, squat, curl. Do two sets of 12 reps.
Always protect your knees during plyometrics! Focus on landing softly to avoid shock to the joints.