Plyometrics, also known as jump training, turn ordinary exercises into powerhouse moves. The magic starts deep within your muscle fibers. Your slow-twitch (type I) and fast-twitch (type II) muscle fibers to be exact.

Plyometrics are a great way to increase leg strength, stamina, jumping, etc. They can also be one of the most killer workouts of all! Plyometrics are explosive exercises that increase speed, quickness and power.

Do 15-20 reps of each bodyweight exercise and then three to five reps of its plyometrics counterpart. Rest for a minute after completing one round of each pair of moves.  We’re about to take your workout from basic to beyond.

1. Squat to Squat Jump:

The squat is one of the most important functional movement patterns to master. When you pick up a bag of groceries off the floor, you’re squatting. Squats primarily train the muscle fibers in your glutes, but they also work your hip flexors, core and back. Scale your squat up not just by adding weight or some height, too.


To make it plyometric: 

  • From the bodyweight squat position, release the tension in your glutes by driving your hips forward and swinging your arms behind you as you jump off the ground.
  • The key to creating momentum is using your arms.
  • Try jumping with your hands behind your head — it’s hard!
  • Your arms act almost like sails to take you up a notch.

Related article: The 2 Part 6 Exercise Ultimate Body-Weight HIIT Cardio Workout- Take Your Body To The Next Level

2. Lunge to Plyo Lunge:

Unlike squats, which use a broader base of support, lunges are more dynamic and force you to recruit more muscles in your core and quads to maintain balance. Get a leg up on your lunges by adding some speed to your split stance in the plyo version.


To make it plyometric:

  • Make sure your stride is big enough between your front and back legs so you can still feel that connection with your heel and the floor.
  • Also, use your quads to help you out.
  • Because plyo lunges can make you tired faster – and require a bit more coordination, too.
  • Focus on the depth of your lunge and to slow down so you don’t sacrifice form.

Related article: 5 Squat And Lunge Variations That Seriously Tone Your Backside

3. Step Jack to Star Jumps:

Step jacks are used in every warm-up before a workout or run for a reason. They work everything from your glutes to your calves and inner thighs. Meanwhile, the plyometric variation, the star jump, also recruits your arms, deltoids (shoulders) and lats to help pull your body upward.


To make it plyometric:

  • Slightly bending your knees will help prevent your fast-twitch muscle fibers from tiring too quickly, so you don’t lose height.
  • Think of your knees like a coil.
  • When you press down into them in a tighter position, the spring moves a little faster and with more force.

Related article: Already Doing Regular Cardio? Excellent. Here’s How To Add In Strength Training To Take Your Fitness To The Next Level

4. Plank to Plyo Spider Lunge:

The ultimate isometric exercise, the plank is a true test of core strength. Start by holding a plank for 30 seconds and work your way up to a full minute. The dynamic variation, the spider lunge, uses your upper body and core to push off the floor to stabilize your body. Just remember to keep your core tight and your back and pelvis lifted throughout the exercise.

Plank to Plyo Spider Lunge

To make it plyometric:

  • Push the floor away from you to create room for your foot to come up and keep your joints in alignment.
  • Pull your stomach up and in to allow more space to fill your abs.
  • The small details in this move help make it one tough move at any pace!

Related article: The Perfect 20-Minute 3 Interval HIIT Workout You Can Squeeze in Anywhere For Maximum Gains

5. Plank to Frogger:

The frogger, also called a squat thrust, is one of the most underrated bodyweight exercises. It combines lower body strength, shoulder stability, hip mobility and balance. The low-impact step-up frogger exercise is a great way to practice good plank and squat form. But if you’re ready to power things up (and burn more calories), go for plyometrics!

Plank to Frogger

To make it plyometric: 

  • Hop your feet forward from the high-plank position to generate more force.
  • Use the same pushing motion in the plank to spider lunge to engage your core and get into a squat position.