We all tend to run out of time occasionally. So what’s a great workout you can conquer in about 20 minutes?! Plyometrics!

Plyometrics, also known as “plyos,” are fast, explosive movements mainly used in sports to improve performance. They can also be incorporated into your “everyday” training techniques. Plyos are a great way to switch up your workout routine when you are running SHORT on time. They can be done outside, inside, the gym or even on vacation!

There are SO many benefits of incorporating plyometrics into your routine! A few are…

• Better performance in your day-to-day workouts

• Enhance your ability to BURN those calories!

• Increase muscular ENDURANCE!

• Improve muscle POWER and AGILITY!

• Overall BETTER performance!

Plyo Plunge Workout, 4 x 20

Round 1:
Pop Squats
Switch Lunges
Wide High Jumps
High Knees, 1 minute

Round 2:
Mountain Climbers
Narrow High Jumps
Sumo Squats

• Complete each round four times as shown above.
• After Round 1, move on to Round 2, and follow the same pattern.
• In between rounds, take a one-minute breather.

This workout is designed to be fast paced, but go at your own pace to be safe. Watch your heart rate and be sure you don’t let it go up too high! There are many ways to increase the intensity of the workouts by jumping higher, using more explosive movements, etc. Your agility and overall performance will improve in no time!

Stay dedicated and determined and remember, “The Skye’s the LIMIT!”

Exercise Descriptions:

Pop Squats: Start with feet together, jump out into a squatting position with feet wide and your booty down low, push through your legs and “pop” up. Jump so that both feet leave the ground, and land standing back up straight with feet together. Jump again, landing in the wide squat position and repeat.

Switch Lunges: Begin in a lunge position with the right foot forward. Jump in the air and land in a lunge with the left foot forward. Then, jump in the air and land in a lunge with the right foot forward. Continue alternating.

Wide High Jumps: Start with legs a little wider than shoulder-width apart. Jump up as high as you can into the air and land in a squat position, making sure the booty gets low, working the glutes. Immediately jump back into the air as high as possible and repeat.

High Knees: Quickly run in place, bringing your knees towards your chest.

Mountain Climbers: Get in the plank position. Bring one leg forward under your chest while the other leg is extended and then switch. Continue alternating. Go as fast as you can while keeping your body and abs tight.

Narrow High Jumps: Start with legs shoulder-width apart. Jump up as high as you can into the air and land in a squat position. Immediately jump back into the air.

Sumo Squats: Stand with your feet placed about a foot wider than shoulder-width and turned outward approximately 45 degrees. Squat down until your thighs are parallel with the floor. During the squat, hinge at the hips, pull your thighs outward, keep your weight on your heels. When you reach the bottom of the squat, drive your hips forward, and keep your chest up.

Burpees: Stand up straight and reach for the ceiling. Squat down and place your hands on the floor in front of you. Drive your feet backwards until you are in a push-up position. Immediately drive your knees forward so that you are again in a squat position with your hands placed on the floor in front of you. Jump up as high as you can, extending your arms overhead.