You may think that the only way to get your cardio in is through exercises such as running or indoor cycling, but that’s simply not true. Plyometric training, also known as jump or reactive training, can be just as effective. A killer combo of speed and strength, plyometrics involves quick and powerful movements that stretch and then quickly shorten your muscles. This method, which can also really crank up your heart rate, requires a decent amount of core strength, joint stability, range of motion, and balance to execute properly.
Today’s particular full-body plyometric workout depends heavily on the lower body, using exercises such as the explosive sprinter’s lunge and lunge jump. As you move through the circuit, remember the goal of this type of training is to decrease the reaction time of the muscle action.
This bodyweight plyometric session below is for Day 11. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.
Workout Directions: Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s one circuit. Do the entire circuit three to five times.
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
Bonus: Quick Finish
Do each move for 30 seconds each, back-to-back, no rest. Repeat for two minutes.
- Explosive Sprinter Lunge
- Lunge Jump
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Katie Thompson1 Explosive Sprinter Lunge (each side)
Note: Perform this move with your right leg first for your selected time interval, then switch to your left side.
Explosive sprinter lunge (right side)
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Stand tall with your feet hip-width apart.
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Step your right foot back a few feet into a lunge position.
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Push through your left foot to explosively jump into the air, driving your right knee toward your chest.
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Land with a soft knee (that’s one rep) and step back immediately into another lunge.
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Do all your reps on one side.
Explosive sprinter lunge (left side)
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Stand tall with your feet hip-width apart.
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Step your left foot back a few feet into a lunge position.
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Push through your right foot to explosively jump into the air, driving your left knee toward your chest.
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Land with a soft knee (that’s one rep) and step back immediately into another lunge.
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Do all your reps on one side.
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Katie Thompson2 Single-Leg Jackknife (each side)
Note: Perform this move starting with your left leg and right hand for your selected time interval, then repeat on the opposite side.
Single-leg jackknife (right side)
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Lie faceup with your legs extended and arms by your sides. Contract your abs to press your low back into the ground. This is the starting position.
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Squeeze your thighs together, squeeze your glutes, and simultaneously lift your left leg and upper back off the ground, reaching your right hand forward to meet your left foot. Your torso and your left leg should form a V.
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Keep your core engaged as you slowly lower to return to starting position; repeat.
Single-leg jackknife (left side)
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Lie faceup with your legs extended and arms by your sides. Contract your abs to press your low back into the ground. This is your starting position.
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Squeeze your thighs together, squeeze your glutes, and simultaneously lift your right leg and upper back off the ground, reaching your left hand forward to meet your right foot. Your torso and your right leg should form a V.
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Keep your core engaged as you slowly lower to return to starting position; repeat
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Katie Thompson3 Lunge Jump (each side)
Note: Perform this move with your left leg back first for your selected time interval, then switch the position of your legs and repeat. You can also switch legs as you jump if you prefer—just do the same exercise twice before moving to the next part of the circuit.
Lunge jump (right side)
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Stand with your feet together. Step back (about two feet) with your left foot, landing on the ball of your left foot and keeping your heel off the floor.
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Bend both knees until your right quad and left shin are parallel to the floor, your torso leaning slightly forward so that your back is flat. Your right knee should be above your right foot and your butt and core should be engaged. Hold your hands in front of your chest.
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Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
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As you land, lower into a lunge before immediately jumping again.
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Continue for a set amount of time on one side.
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To modify this movement, keep your feet planted on the floor the entire time and just bend and straighten your legs in and out of a lunge without jumping in between.
Lunge jump (left side)
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Stand with your feet together. Step back (about two feet) with your right foot, landing on the ball of your right foot and keeping your heel off the floor.
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Bend both knees until your right quad and left shin are parallel to the floor, your torso leaning slightly forward so that your back is flat. Your left knee should be above your left foot and your butt and core should be engaged. Hold your hands in front of your chest.
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Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
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As you land, lower into a lunge before immediately jumping again.
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Continue for a set amount of time on one side.
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To modify this movement, keep your feet planted on the floor the entire time and just bend and straighten your legs in and out of a lunge without jumping in between.
BONUS: Quick Finish
Do each move for 30 seconds each, back-to-back, no rest. Repeat for two minutes.
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Katie Thompson4 Bonus Move 1: Explosive Sprinter Lunge (one side)
Note: Perform this move with your right leg first for 30 seconds, then move to Bonus Move 2. When it’s time to switch back to the Sprinter Lunge, start with your left leg. Alternate sides throughout the two-minute Bonus Round.
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Stand tall with your feet hip-width apart.
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Step your right foot back a few feet into a lunge position.
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Push through your left foot to explosively jump into the air, driving your right knee toward your chest.
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Land with a soft knee (that’s one rep) and step back immediately into another lunge.
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Do all your reps on one side.
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Katie Thompson5 Bonus Move 2: Lunge Jump (one side)
Note: Perform this move with your left foot back for 30 seconds, then move back to Bonus Move 1. When it’s time to switch back to a Lunge Jump, start with your right foot back. Alternate sides throughout the two-minute Bonus Round.
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Stand with your feet together. Step back (about two feet) with your left foot, landing on the ball of your left foot and keeping your heel off the floor.
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Bend both knees until your right quad and left shin are parallel to the floor, your torso leaning slightly forward so that your back is flat. Your right knee should be above your right foot and your butt and core should be engaged. Hold your hands in front of your chest.
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Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
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As you land, lower into a lunge before immediately jumping again.
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Continue for a set amount of time on one side.
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To modify this movement, keep your feet planted on the floor the entire time and just bend and straighten your legs in and out of a lunge without jumping in between.
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