16-Minute Power Plyo Workout

Posted on December 19, 2014 at 12:01 am by

HAPPY FIT FRIDAY, y’all (: Less than ONE WEEK until Christmas! Ah YAY! I have another #HOLIDAYHUSTLE workout for you guys today. This one only takes 16 minutes and the only equipment you need is an elevated surface to jump/step onto.

Holiday Hustle Workout Series

If you’ve followed my blog for a little while or if you follow me on Insta, you know that I love plyos. Like a lot. I incorporate them into my workouts at least 2 days per week. They are amazing because:

  • They help sculpt and strengthen your legs
  • They’re cardio-esque and they burn tons of calories

So basically you just get more bang for your buck when it comes to plyos.

I always try to land SOFT when I’m doing plyos so that I avoid knee injuries. I also land with my weight predominately in my heels…this taks pressure off of the knees and helps target the booty even more. ANOTHER WIN.

Power Plyo Home Workout

Equipment You’ll Need:

  • Timer
  • Elevated surface to jump/step onto

Workout Printable & Breakdown:

16-Minute Power Plyo

Do each move for 1 minute. Complete 4 rounds. Rest for 60-90 seconds between each round.

3-Pulse Box Jumps: Start in a squat position. Do 3 small pulses. On the third pulse, stay low and use your arms to help power yourself up as you jump onto the platform. To modify, do the 3 pulses and then step onto the platform.

Plyo Squats: Start in a squat position with your feet together. Jump up and jump your legs out into a wide stance (sumo) squat. Jump up and jump your legs back together. Stay low! To modify, simply step your legs out for each squat.

Side to Side Ski Jumps: Start in a squat position with your arms behind you. Using your arms to help with momentum, jump up and laterally (to the side). Land on your feet and then jump back the other way. To modify, squat then step laterally and squat again. So just take out the jump.

Burpee Broad Jumps: Complete a burpee, but instead of jumping straight up jump forward, landing in a deep squat. To modify, step back (rather than jumping back) into your burpee and skip the broad jump.

Happy sweating, babes (: If you do this workout, make sure you post a sweaty pic and tag me on Instagram! @glistenfit and #glistenfit #HOLIDAYHUSTLE

xo, Jess

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