Plyometric exercises are amazing for improving agility, but jumping around isn’t everyone’s favorite. If you’re someone who sees plyo exercises as a necessary evil, rest assured, there are ways to make them more palatable.
For one, you can skip the gym and take your workout outside to fresh air and a view. This plyo leg workout that Emily Skye recently posted is the perfect opportunity to do so. It looks brutal, but with the right backdrop—such as the Australian coast, where Skye shot her workout—it might not be so bad.
To try the workout, you’ll just need to secure a table, bench, or box at a height you can jump onto. The circuit includes multiple sets of four different exercises with brief rest periods in between. It’s safe to say that by the final set of the final move—box jumps—your legs will be sore AF.
A. Stand with feet shoulder-width apart and descend into a squat position. Pulse the movement by slightly straightening, then bending knees.
B. Straighten knees and stand up to return to start.
Do 3 sets of 20 reps with 10 seconds of rest between sets.
Reverse Plyo Lunge
A. Start in a reverse lunge with right foot back. Drive through left foot to explosively jump, driving right knee toward chest.
B. Land softly and step right foot back into a reverse lunge to return to start.
Do 3 sets of 8 reps with 30-60 seconds of rest between sets. Switch sides; repeat.
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A. Stand with feet shoulder-width apart and descend into a squat position.
B. Drive through heels to explosively jump as high as possible. Upon landing, immediately squat down.
Do 3 sets of 15 reps with 30–60 seconds of rest between sets.
High Table/Box/Bench Jump
A. Stand in front of a box with feet shoulder-width apart. Swing arms and hinge hips back with a tall chest, flat back, and engaged core.
B. Swing arms forward, using momentum to jump up and slightly forward, landing softly with both feet on the box.
C. Stand up, locking out knees and extending hips. Step back down to the ground to return to start.