5-Minute Plyometric Workout

Power Up With This 5-Minute Workout

Keeping your feet planted firmly on the ground is overrated. Plyometrics, or explosive jumping moves, make for healthy bones, a powerful core, and strong muscles. Translation — everyone at the gym will be envious of your athletic prowess. Feel like a superhero after this five-minute power workout; remember to rest for 20-30 seconds in between each move if needed.

Burpees

The burpee is a must-do total-body toner; see the classic burpee in action here and learn how to do it below.

  • Bring your body down to the floor into a low squat with palms planted in front of you. Jump your legs back so you are in plank position, with toes touching the ground and heels up.
  • Lower yourself down into a push-up. After you raise back up, jump feet forward so they are right under your hips as you raise your body up into a low squat. You should still be bent with palms on the floor.
  • In a swift motion, lift your upper body up and jump up off the floor with your arms extended. When your feet are back on the floor, reposition into a low squat and repeat.
  • Repeat for one minute.

Lateral Hops

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This move is great for strengthening calf muscles.

  • With your right foot slightly off the ground, balance on your left foot.
  • Hop back and forth over an imaginary line laterally for 30 seconds.
  • Repeat the same motion for another 30 seconds, this time balancing on your right foot.

Jumping Side Squats With BOSU

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Lateral squats using a BOSU help work oft-neglected muscles in your legs.

  • Place your left foot in the center of the BOSU with your right foot parallel to your left, on the floor. Bend down into a squat position, with your backside out like you are sitting in a chair. Keep your body in a low squat, and clasp your hands in front of you for balance.
  • In one quick motion, lift your body up and jump to your left so your right foot replaces your left in the center of the BOSU. Your left foot should be parallel to your right but on the floor. Keep your body low in a squat as you plant your foot on the ground.
  • Repeat for one minute.

Box Jumps

Use a box at the gym or a stable low chair or bench to perform this balance-improving move. If you've never done a box jump before, don't be intimidated — work your way up to a box jump with this video.

  • To start, stand in front of the item you'll be jumping onto. Position feet hip-width apart, and drop into partial squat position with your arms extended in front of you and hold one count, then use your arms to propel you by swinging them behind and in front of you as you "explode" jump onto the top of the box. Make sure you land softly and absorb your landing by keeping your knees bent, in a squat position.
  • Fully extend your legs so you are standing on top of the box. As you prepare to jump back down, lower back into a squat position.
  • Jump backward off box, landing softly with knees bent and using your arms to propel you like before. Finish in partial squat position with arms extended forward. Get ready to do another jump (another rep).
  • Do 15-20 reps or 45 seconds to one minute.

Split Lunge


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This plyometric move requires balance as well as lower-body strength. It's a great cardio move to help raise your heartbeat!

  • Start in a split stance with a long stride. Check to make sure your knee is directly over your foot when you lower down.
  • Push off both feet at the same time. As you jump switch the position of your legs so the back leg is now in front and vice versa. Keep your stride open and your torso straight, not bent over.
  • As you land, raise the opposite arm of your front leg. Keep your landing gentle as you bend your knee to a lunge position.
  • Do as many as you can in one minute.

Watch a video on how to do the split lunge jump here.

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