Workout of the Week: Plyo Workout!

Hey friends!

This week’s workout of the week is all about getting your heart pumping through plyometrics (jumping up and down). You can complete this workout as is, or reduce the jumping but keep the speed high to reduce the impact while maintaining a high calorie burn.

What You’ll Need

  • A clear and safe space for jumping
  • A friend (or mirror) to keep you motivated!

What’s You’ll be Doing

  • Quick Feet (plus OPTIONAL drops) Sit in a squat position on your toes, and start to quickly shift weight from left foot to the right. You’l recognize this drill from football practice and it’s great for footwork, agility, and your glutes! If you’re up for it, every so often, drop down to the floor and QUICKLY pop back up to resume the quick feet! Perform this for 30 seconds to 1 minute.
  • Monkey Hops This moves also starts in a squat. You’ll lower your hips and explode up in the air while turning 180 degrees. Try to turn over the same shoulder each time so you aren’t spinning yourself dizzy! Try to go for 30 seconds to 1 minute.
  • Split Lunges This is a jumping lunge. You’ll get into lunge position with the right foot forward, left to the rear. Then switch your feet so that your left is in the front and right foot is to the back. Make sure you lower into a full lunge before the switch! Try for 30 seconds to 1 minute.


That’s it! Complete this circuit at the end of leg day or or it’s own 2-3 times all the way through! Your legs and booty will thank you! (next week maybe, they’ll hate you at first).

Want more workouts? Fine more right here!

Until next time,

Keep it moving!

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Copyright  | GetFitLikeThat  |  January 2016

Comments 13

  1. January 8, 2016

    Thanks for sharing this work out! I keep hearing about plyometrics but I never really knew what it meant or how to incorporate it into my workouts.

  2. January 8, 2016

    Nice!!! I love Monkey Hops 🙂

  3. January 8, 2016

    What a great little addition to a workout. Sometimes at work I’ll pop into my work gym and just do a few little exercises so something like this would be great.

  4. January 8, 2016

    Great workout I love Plyos! Subscribed on YouTube also 🙂

    1. Sharita Fit
      January 13, 2016

      Awesome! Thanks for subscribing!

  5. January 8, 2016

    I haven’t done fast feet in a while -I love how you added in that push up in there to too. Looking good!

    1. Sharita Fit
      January 13, 2016

      Yea they are fun but painful after a little while!

  6. January 8, 2016

    Awesome workout, Sharita! I do a plyometric workout once a week and this one looks great.

  7. January 8, 2016

    Ooh, that’s a kick butt (literally) workout! I know I need to do more plyo and this sounds great.

  8. January 8, 2016

    I’m all about plyometrics. We do a lot of “jump switches” in yoga, which is a great way to pump up your heart beat!

  9. January 8, 2016

    I love plyo!! My legs and glutes always hurt so good afterwards, LOL. I’m gonna give this a try 😉

  10. January 9, 2016

    Plyo is a great workout but I’m am not a fan. So I rarely do it. Too many other options to do something I don’t like. Right?

  11. January 9, 2016

    I love it when exercises can be done without any equipment. Makes it easy to get in a good workout while on the go.

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