Tired of running through the same old workouts? Craving something a little different to keep your mind engaged and really push your gains? Give this explosive Plyometric Workout a try, and you’ll see the difference in no time!
Lateral Tuck Jump Burpee: 10 reps
Medicine Ball Knee Crusher: 20 reps (10 each leg)
Unilateral Weighted Lunge Jump :30 reps (15 each leg)
Battle Ropes: 30 reps (30 each arm)
Alternating Skater Lunge Jump: 20 reps (10 each leg)
Kettlebell Swing Box Jump: 10 reps
Fun Challenge: Use a stopwatch for each round to see if you can beat your fastest time!
LATERAL TUCK JUMP BURPEE
Start: Place a series of small hurdles in a row on the floor and stand in between the last two on the right side. Stand upright with your feet together, chin up, back straight, and arms hanging freely at your sides.
Execution: Press into the floor by flexing at your knees and jump laterally to your left over the hurdle. Upon landing, bend forward from your hips and place your hands wide on the floor. With your feet remaining together, kick them behind you and descend into the start position of a push-up. Perform the push-up, reverse the sequence and stand upright to complete the burpee. From here, you may choose to continue jumping laterally in the same direction or alternate back and forth.
Tip: For the best cardiovascular benefit, don’t cut any corners here; make sure you complete a full knee tuck in the jump, a proper push-up, and stand fully erect each time.
MEDICINE BALL KNEE CRUSHER
Start: Pick up a medicine ball and hold onto it with both hands using a neutral grip. Stand upright facing the long edge of a bench. Place your right foot on the surface of the bench such that your leg is bent about 90 degrees at your knee. Raise the ball in front of you at the level of your chin as shown.
Execution: Begin the action of stepping up onto the bench by flexing a little through both of your legs and raising the ball higher by extending your arms for stability. Push off the ground such that your weight is solely on your front foot and continue the ascent until you can stand upright on the bench with the ball returning to your chin level. Draw your left leg forward and upright to complete a full range of motion.
Tip: You want to avoid dropping your head to see where you’re going, which can cause your back to round. Therefore, use a low bench for your first few attempts at this move to develop muscle memory.
UNILATERAL WEIGHTED LUNGE JUMP
Start: Grasp a dumbbell in each hand and hold onto them using a neutral grip with your arms extended at your sides while you stand tall with feet together. Keep your back straight and your head up.
Execution: Your first action is to lunge forward with your right foot. Be sure to descend until your leading quadriceps muscle group is parallel to the floor. Your back leg will be supported solely by your toes, with your knee hovering a few inches above the floor. From a static position, press into the floor with your right foot to extend your leg and return to an upright position. Instead of stopping here, explosively jump vertically as your draw your left leg forward and upward. Try to keep the dumbbells as still as possible.
Tip: Like all plyometric exercises, this move requires a lot of practice in order to determine the threshold of the weights you can use comfortably. Don’t compromise form just to use a heavier weight and give this movement a lot of reps.
Start: Stand at the end of two parallel battle ropes and pick one up in each hand using a neutral grip. Spread your feet to about shoulder width for stability and bend your knees slightly. Let your arms hang freely in front of you and keep your chin up.
Execution: Flex from your knees to descend into a half-squat position while you bend forward from your hips. Raise the rope in your right hand while you lower the rope in your left hand. With your body anchored in place, simply alternate your hand position continuously to create a wave-like motion throughout the ropes. Carry on for the prescribed number of reps or length of time.
Tip: An effective range of motion stipulates that you don’t want to raise your hand higher than the level of your head, while you don’t want to lower your hand beyond the level of your knee.
ALTERNATING SKATER LUNGE JUMP
Start: From an upright position, step forward and drop toward the floor by crossing your right foot over to your left side as shown. Your left leg will be extended with a small flex behind you and your left foot will be up on its toes. Let your arms hang freely in the same plane as your shoulders slightly forward of your front foot. Make sure not to let your head drop.
Execution: Press forcefully into the floor with your front foot to extend your leg, while you simultaneously swing your back leg forward and outward, replicating a skater on ice. Upon landing, immediately bring your other leg back and behind you with a liberal stretch (think of a backward lunge). Reverse this action to return to the original position and keep alternating back and forth.
Tip: To maintain a deep lunge/stretch, develop the feel of touching your toes when you swing your right hand toward your left foot when it’s in the forward position, and vice versa.
KETTLEBELL SWING BOX JUMP
Start: Grasp the horn of a kettlebell with both hands together using a pronated (overhand) grip. Stand upright in front of a box with your arms extended in front of you holding the bell and spread your feet wide apart.
Execution: Begin the action by flexing at your knees to descend until your quads are parallel to the floor. Explosively extend your legs to raise up quickly while swinging the kettlebell in front of you. Using control, allow the bell to drop along the same path, then place it on the floor. Immediately thrust forward with your legs while swinging your arms in order to leap forward onto the surface of the box.
Tip: Once again, practice makes perfect. Before you perform the two actions of this move in conjunction, try to nail down the execution one action at a time (i.e. the swings by themselves and the jumps by themselves).
For more great workouts, as well as a full interview with DripFit's CEO Brenley Rosenblatt, be sure to check out both issue 81 of IFM, as well as all others offered through an online subscription!