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Cardio & conditioning

Plyometric workout

Power training for people with a strength base. Rest fully between sets; tired jumping teaches sloppy landings.

30 minAdvanced8 movesA bench or box · A stepCalves · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Ankle bounces (mini pogo)2 × 20
    Beginner · Calves, Shins · 3D demoHarder: Pogo hops
  2. Snapdown to athletic landing2 × 5
    Beginner · Quads, Glutes, Hamstrings · 3D demoHarder: Box drop landing
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Main sets

Rest 90 s–2 min

  1. Pogo hops3 × 10
    Intermediate · Calves, Quads, Shins · 3D demoEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
  2. Box jump4 × 3
    Intermediate · Quads, Glutes, Calves · 3D demoStep down, do not jump downEasier: Jump squatHarder: Depth jump
  3. Split squat jump3 × 4 each side
    Advanced · Quads, Glutes, Hamstrings · 3D demoEasier: Reverse lungeHarder: Shrimp Squat
  4. Standing broad jump with stuck landing4 × 3
    Intermediate · Glutes, Quads, Hamstrings · 3D demoEasier: Snapdown to athletic landingHarder: Single-leg hop and stick
  5. Depth jump3 × 3
    Advanced · Quads, Glutes, Calves · 3D demoLow box only, and only once landings are quietEasier: Box drop landing

Tips

  • Land softly with knees tracking over the toes.
  • Leave at least two days between plyometric sessions.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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20 minIntermediate10 movesNo equipment

Questions people ask

How long does the plyometric workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at advanced level. 6 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.