Workout Wednesday: Plyometric Pyramid

Once upon a time, there was something called “jump training.” Nowadays we know this kind of exercise as plyometrics, or “plyos.” Plyometrics involve dynamic movements where your muscles exert maximum force over short time intervals. Still involving a lot of jumping, plyos are sure to get your body moving and your heart pumping! This week’s workout puts together 10 plyometric moves to challenge the whole body.

Perform each exercise 10 times each, then start over and repeat each exercise nine times… all the way down to one.

Want an extra challenge?! Work your way back up to 10 reps!

  1. High Knees– stand tall, core tight and alternate driving your knees up toward your chest
  2. Jumping Jacks– jump feet wide and swing hands overhead, jump back in and bring arms back down
  3. Squat Jumps– start low in the bottom of a squat position, swing arms back then up to jump off the ground, land softly and back into a squat
  4. Butt Kicks– stand tall, core tight and alternate kicking your heels up to your butt
  5. Skater Hops– start in a squat position, then jump to one side crossing the opposite leg behind and alternating side to side
  6. Burpees– jump up in the air, come down low like a frog, jump out into a plank then back to the crouched position and jump up again
  7. Line Jumps– create an imaginary line on the ground then jump forwards and backwards over that line
  8. Mountain Climbers– get down into pushup position, keeping the core tight, drive one knee up toward your chest then hop and switch feet
  9. Split Jump Lunges– start in a lunge position with one foot forward and the other behind in a long stance, then jump up to switch foot positions and land back in that lunge.
  10. Star Jumps– start low then explode off the ground reaching arms and legs out, softly land on your feet and repeat 🙂




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