We’re about to get started with the last week of the September Plyometrics Challenge.
You’ve already done a GREAT job following along and doing all the exercises during the first three weeks of the challenge. If you just found this challenge just today, check out the post where we shared all the details before you jump in.
Then, get to work!
This week, we’re going to be focusing on upper body plyometric exercises. You’ll need a bench, plyo box, or a even pile of mats to do the exercises.
Plyometrics Challenge Week 4 Exercises
Because this week is even more challenging than the first few weeks of the challenge, you may need to test out the different modifications to see where you’re currently at before giving the workout a shot.
Complete two to three rounds:
- 15-20 push up hops (modification: push ups w/ floor push off)
- 10-15 explosive push ups (modification: hands elevated explosive push ups)
- 10 Push up hops onto an elevated surface (modification: skip this one)
- Side to side push up hops (modification: hands on elevated surface)
Aim to do this workout three times this week.
Here’s how to do the exercises:
Push Up Hops
Beginner version: Get into a push up position, tighten your core, and push up through your shoulders. Bend your arms into a half push up – no need to go all the way down on these – then on the way up push up explosively so that your hands leave the ground. Even just a tiny bit of air counts.
Intermediate version: Do the same as above except use your legs to jump up for extra explosiveness.
Clapping Push Ups
Beginner version: Place your hands on a box, bench or a pile of mats and get into a push up position. Keep your core tight. Bend your arms into a half push up, then as you’re coming back up, push explosively and immediately clap your hands before landing back on the bench.
Intermediate version: Get into a push up position on the floor, tighten your core and push up through your shoulders. Bend your arms into a half push up, then as you’re coming back up, push explosively and immediately clap your hands before landing back in the push up position.
If you’re nervous about falling on your face, try doing them on a softer surface like a mat or even grass.
Push Up Hops onto an Elevated Surface
Note: If you’re struggling with the first two variations, stick with those and skip this one for now.
Intermediate version: Get in a push up position in front of a mat or step. Lower down into a partial push up, then push up as explosively as you can and land with your hands on the elevated surface. Jump or step your hands back down and repeat.
Side to Side Push Up Hops
Beginner version: Place your hands on a box, bench or a pile of mats and get into a push up position. Keep your core tight. Bend your arms into a half push up, then jump your hands to one side. Repeat, going the opposite direction.
Intermediate version: Start in a push up position. Lower your chest towards the floor into a push up, then explosively jump up with your arms and your legs to one side. Lower down into a push up, then explosively jump back to the starting position.
Remember to post your workout videos or photos to our Facebook group and tag #12MAplyometrics and @12minuteathlete on social media.