Plyo Workout


If it’s time kick your fitness life up a notch then this workout will push you to the next level.

Mixing plyometric moves with challenging variations of weight-training exercises means you’ll be burning more calories in less time. It’s hard, but it’s worth it. Print , grab your weights, and get your sweat on!

Directions: warm up with five minutes of light cardio, then repeat each three-exercise circuit three times. Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger. Start with five-pound dumbbells, and work up to eight- or 10-pound weights to increase the challenge.


High Knee Skips

Plyo Workout

Skipping isn’t just for little kids: it’s a great warmup exercise, especially if you will be jumping in your workout.

  • Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
  • Switch legs and keep skipping while pumping your arms.
  • Skip for 30 seconds.


Gate Swings

Plyo Workout

Continue to warm up as you work your outer and inner thighs with each move.

  • Begin standing with your feet together. Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
  • Push off your knees for leverage as you jump your legs together to complete one rep.
  • Do 15 reps to complete a set.


Shoulder Press and Side Crunch

Plyo Workout

Grab a set of dumbbells to tone your shoulders and waist with this exercise.

  • Stand holding dumbbells at your shoulders. With your palms facing forward, press the weights overhead, straightening your arms.
  • As you bend your elbows to lower the weights, lift your left knee up toward your left elbow. Squeeze your abs to exaggerate the side crunch.
  • Lower your leg while raising the weights overhead, and repeat the side crunch on the right. This completes one rep.
  • Do 15 reps, alternating sides.

Use five- to 10-pound weights.


Split Lunge Jumps

Plyo Workout

Great for shaping the legs and butt, jumping lunges can sometimes be intense on the knees. Hopping your feet together before switching sides decreases the impact on the knees.

  • Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
  • Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
  • Jump your feet back together to complete one rep.
  • Do 15 reps to complete a set.


Single-Arm Chest Press

Plyo Workout

Working one arm at a time makes the core work more to stabilize your torso while you work your chest.

  • Lie on your back with your heels about a foot away from your butt. Hold a dumbbell in your left hand, and bring both hands to the ceiling.
  • Bend your left elbow, lowering your upper arm to floor. Exhale and straighten your elbow, pressing the weight back to the ceiling to complete a rep.
  • Do 15 reps, then switch arms.

Use a five- to 15-pound weight.


V Crunch

Plyo Workout

Work your upper and lower abs with one highly effective move.

  • Lying on your back, lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
  • Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the ground.
  • Repeat the crunch motion to complete one rep.
  • Do 15 reps.


Jump Squat

Plyo Workout

Nothing tones the legs and butt like a jumping squat.

  • Start by coming into a squat with your arms by your sides.
  • Swing your arms to the ceiling as you jump off with both feet. Land quietly as you return to the squat position. This completes one rep.
  • Do 15 reps.


Dumbbell Crossover Punch

Plyo Workout

Adding weights to your ab work takes the classic sit-up to a whole new level of toning.

  • Begin by lying on your back with your knees bent and your feet flat on the ground, about two feet from your butt. Hold weights in both hands at your chest with your elbows on the floor.
  • Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left as as you “punch” your right hand to the outside of the left knee.
  • Bring the right hand back to your chest as you untwist, bringing your torso back to the center, and roll down to the ground.
  • Repeat the sit-up, twisting to the right side to complete one rep.
  • 15 reps complete a set.

Use five- to 10-pound weights.


Plank Jacks

Plyo Workout

  • Begin in the plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
  • Like the motion of jumping jacks, jump your legs wide apart, and then back together to complete a rep. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.
  • Do a total of 20 reps to complete a set.

Plyo Workout