Taking this challenging plyo workout outside might make it easier to get through.
Plyometric exercises are amazing for improving agility, but jumping is not everyone’s favorite. If you are someone who sees plyo exercises as a necessary evil, rest assured, there are ways to make them more palatable.
For one thing, you can skip the gym and do your outdoor workout and enjoy a view. This plyo leg workout Emily Skye recently posted is the perfect opportunity to do so. It sounds brutal, but with the right background – like the Australian coast where Skye did her training – it may not be so bad.
To try the workout, you only need to secure a table, bench or box at a time when you can jump. The circuit includes several sets of four different exercises, with brief rest periods in between. It is safe to say that in the final set of final movement – box jumps – your legs will be sore.
2. Phase squats
A. Stand with your feet shoulder-width apart and lower to a squat position. Pulse the movement slightly by straightening and bending the knees.
B. Straighten your knees and get up to return to the beginning.
Do 3 sets of 20 repetitions with 10 seconds rest between sets.
Reverse Plyo Lunge
A. Start in a reverse thrust with your right foot back. Drive with your left foot to jump explosively, directing your right knee toward your chest.
B. Land softly and take your right foot back to a reverse thrust to return to the beginning.
Do 3 sets of 8 repetitions with 30 to 60 seconds rest between sets. Switch sides; repeat.
A. Stand with your feet shoulder-width apart and lower to a squat position.
B. Drive with your heels to jump explosively as high as possible. When landing, squat down immediately.
Do 3 sets of 15 repetitions with 30 to 60 seconds rest between sets.
Table / Box / High Stool Heels
A. Stand in front of a box with your feet shoulder width apart. Swing your arms and hip hinges back with a high chest, flat back and wrapped core.
B. Swing your arms forward, using the thrust to jump up and slightly forward, landing softly with both feet on the box.
C. Stand up, locking your knees and extending your hips. Return to the floor to return to the beginning.
Do 4 sets of 10 repetitions with 30 to 60 seconds rest between sets.