Plyos, short for plyometrics, is another way of saying jump training. These workouts force you to exert as much force as possible in a small amount of time. These exercises will help you increase your vertical jump, speed, and strength, while conditioning you to have explosive power.

You’ll notice that most of the exercises in this workout include some sort of jumping. If you’re a beginner, practice these exercises without any weight. As you add weight, begin with a small amount and work your way up as you get comfortable to prevent any injuries. This is an intense workout that will leave you sweating and accomplished.

Exercise no. 1

Box Jumps

4 sets of 8-12 jumps

  1. Place a box that will hold your weight 1-2 steps in front of you. Choose a height that you can jump onto but will challenge you.
  2. Now that you’re in your starting position squat down and swing your arms behind you.
  3. Extend your arms quickly forward while jumping up and onto the box. Land with your knees bent.
  4. Do a small jump down or a simple step back down to your starting position.
  5. Repeat for the desired amount of reps.
Exercise no. 2

Step Ups

4 sets of 10 reps on each leg

  1. Start by positioning yourself in front of an elevated platform. For added resistance hold a dumbbell in each hand on each side of your body with your palms facing each other.
  2. Using your left leg, step onto the elevated platform. Push through your left heel to bring your body up and naturally bring your right leg up and onto the platform.
  3. Stand up straight and pause. Exhale through this entire motion.
  4. Now use your right leg to slowly step back down following with your left leg to come back to your starting position.
  5. Switch legs and repeat.
Exercise no. 3

Side to Side Bench Jumps

4 sets of 10 jumps

  1. Remember to keep your hands on the bench as you jump both legs over to the other side in a vaulting motion. Bend your knees and try to keep your legs together while being careful to clear the bunch fully with your legs. Use shoulders and your arms as you swing your legs up high and above the bench.
  2. Land with your knees bent and hands on the seat. You will be on the other side of the bench in the starting position. While keeping your hands on the bench repeat the vault back to the other side.
Exercise no. 4

Jumping Squats

4 sets of 10 reps

Jumping Squats are similar to regular squats but they include a jump that will help with building explosiveness.

  1. Start by standing with your feet about shoulder width apart and your arms crossed on your chest. Keep your head up and your back straight.
  2. Now slowly come down as if to do a squat. At the bottom of the squat explode upwards into a jump using mainly your heels. You’ll want to jump as high as possible.
  3. As you’re coming back down be sure to absorb the landing in the balls of your feet as you come back down into squat position to repeat the motion.
Exercise no. 5


4 sets of 10 reps

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Bend over or squat down and place your hands on the floor in front of you, just inside your feet.
  3. Jump both feet back to softly land on the balls of your feet in a plank position.
  4. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Perform a push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out).
  5. Jump your feet back so that they land just outside of your hands.
  6. Explosively jump into the air, reaching your arms straight overhead.
Exercise no. 6

Jumping Lunges

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. Jump rapidly while step forward with one leg in the air, landing with entire body and the other leg down. Be sure to keep your torso straight up during this movement. If you aren’t using dumbbells keep your hands on your hips.
  2. Pause for a moment, then jump and switch legs.
  3. Repeat for the desired amount of reps.

Tip:Make sure your front knees don’t bend past your front foot to prevent injury.

Sandra Nguyen

I'm a 100% plant based (vegan) athlete and trainer, and I want to prove that you can accomplish your fitness goals the way you want to and without having to give up your beliefs. Come train with me!
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Kiyan Sheikh

My goal is to inspire others to reach their fitness goals and become a confident, better version of themselves. Being fit doesn’t just mean going from fatty to lean, people that are lean also need help increasing things like their cardio or endurance.
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