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Want strong sexy legs and a lean tight body all in one powerful time-saving workout? Who doesn’t! Lets strengthen, build speed, muscle and agility along with gaining some great stems in the process.   Add a side of fat melting into the mix and you’ll undoubtedly want this plyometric workout part of your regularly scheduled program.

Gone is the notion that you must lift weights to build muscle, or monotonously do weights and cardio independently to achieve your desired goals. Plyometrics offer an intense workout that can be done anywhere, utilizing little to no weights or equipment and combine the best of both worlds.

Consider deviating from your regularly scheduled program with the addition of plyometric training to blast through a training plateau. The simple addition of some of these movement in between sets will even help avoid doing cardio on the hamster wheel and keep your heart rated elevated throughout your training. To get the most out of these quick and intense movements, you must push hard and make it count. The explosive nature behind these movements is what will change your body, so don’t just go through the motions, give it your all!

These fast and powerful movements will kick up your training and that heart rate, leaving you stronger, more agile and incinerating fat in the process.  Lets do this!


Perform 3 sets of the following 9-plyometric moves

30 seconds rest | 30 seconds work

Total workout: 27 minutes

  • Skaters
  • Jumping Lunges
  • Jump Squats
  • Narrow Leg Jump Squats
  • Sumo Jump Squats
  • Frog Hops
  • Tuck Jumps
  • Box Jumps
  • Pop Squats on Step


Skaters (Abductors, quads, glutes, hamstrings)

In a slightly lowered squat position, jump as far to your left as you can and land on your left foot. Your right foot will remain elevated off the floor and land behind your left knee. Do not allow your right foot to touch the floor and reverse direction back the other side and land on opposite foot.

Jumping Lunges (Quads, glutes, hamstrings)

Step one leg in front of the other in a lunge or 90 degree angle. Explosively jump and switch legs in the air.

Jump Squats (Glutes, Hamstrings, Quads)

Begin in a lowered squat position with you feet shoulder width apart. Explosively jump up and land back in the squat position. Careful to maintain good form and prevent your knees from extending beyond your toes in the squat or landing position.

Narrow Leg Jump Squats (Quads, glutes)

Begin in a squat position with feet 2 inches apart. Explosively jump up and land back in the squat position. Careful to maintain good form and prevent your knees from extending beyond your toes in the squat or landing position.

Sumo Jump Squats (adductors, glutes, quads)

Begin in a wide stance or sumo squat position. Explosively jump up and land back in the sumo position.

Frog Hops (Glutes, Quads, Hamstrings)

From a squat position with your arms straight back, utilize their momentum as you jump as far forward as you can land softly in a squat position.

Tuck Jumps (calves, quads, hamstrings)

Begin standing upright with feet no more than shoulder width apart. Explode upwards as you tuck your knees to your chest at the top of the movement.

Box Jumps (Glutes, Quads, Hamstrings)

Begin with knees soft and feet shoulder width apart. Explode upwards landing softly on the box. Step or carefully jump back down and repeat.

Pop Squats on Step (abductors, adductors, quads, glutes, hamstrings)

Begin straddling a step. Explode upwards and land with feet together and in a slight squat position on the step with soft knees. Jump back out straddling the step and repeat.

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