Are you ready to start the second week of the Plyometrics Challenge and kick some serious butt? Here we go!
If you don’t know what we’re talking about, then check out the post where we shared the details about this challenge, as well as why we all should build power and explosiveness with plyometrics. You’ll find the first week of the Plyometrics Challenge here.
This week, you’re going to need a plyo box or a sturdy bench that you can jump onto.
Plyometrics Challenge Week 2 Exercises
Perform 3 rounds:
- 25 Box jumps
- 10 Single leg jump ups per leg
- 10 Burpee box jumps
- 75 Speed step ups
- 10 Depth jumps
Here’s how to do the exercises:
Stand in front of a box or bench. Jump up onto it, stand up straight, then jump down and repeat immediately without taking breaks if possible.
Single Leg Jump Ups
Stand in front of a plyo box or bench with one leg resting on the surface behind you. Both legs will be bent. Bend your front leg down, then explode up as high as you can, bringing your front knee towards your chest as you do so. Your back leg will stay put.
Burpee Box Jumps
Stand in front of a plyo box or bench. Place your hands down on the ground, jump your legs back land with your chest to the ground or do a full push up. Jump your legs back explosively to the starting position and immediately jump up onto the box. Step or jump back down and repeat.
Speed Step Ups
Stand in front of a plyo box, bench, or sturdy elevated surface. Touch one foot on top of the box, following immediately with the other foot. Continue as fast as you can.
Start by standing on top of a plyo box with your feet about shoulder-width apart. Step off the box, bend your knees as you land, then immediately jump up as high as you can.
Remember to post your workout videos or photos to our Facebook group and tag #12MAplyometrics and @12minuteathlete on social media.