By Diana Rogers...
Plyometric exercises ("plyos") build anaerobic capacity and explosive strength. They are strenuous and require a good fitness base prior to attempting them. They require significant recovery, so don’t perform them more than once per week, or you will not derive benefits from them.
Plyometric exercises are difficult because they are immediately anaerobic. This plyo circuit includes a warm-up and non-plyometric exercises so that it can be performed as a continuous circuit. The circuit should take about 30 minutes.
| The shaded sections in the chart are the actual plyometric portions of the circuit. For each exercise in the shaded section, make each set a maximal effort. Rest between the exercises in the shaded sections so that you can give 100% each time. More fit individuals can aim for the higher number of repetitions (or duration) while novices to plyometrics should start at the lower number. Your mental image for all the plyos should be a gazelle - light-footed, landing softly and quickly, springing gracefully up into the air. |
Click on any exercise to read details, notes, or alternatives.
Required apparatus: skipping rope, stretch cord (resistance band), sturdy bench or chair; high bar optional
| Exercise | Duration or reps | Apparatus |
| Skip rope | 3 minutes | jump rope |
| Overhead shoulder press | 10-15 | stretch cord |
| Pull-ups or row | 10-15 | high bar or stretch cord |
| Skip rope | 2 min. | jump rope |
| Push-ups | 10-15 | bench optional |
| Seated leg tucks | 10-15 | |
| Lying back extensions | 10-15 | |
| Sprint in place | 15-45 seconds | |
| Tele jumps | 10-30 | |
| Tuck jumps | 10-30 | |
| Triceps bench dip | 10-15 | bench |
| Curls or chin-ups | 10-15 | high bar or stretch cord |
| Skip rope | 2 min. | jump rope |
| Crunches | 10-15 | |
| Lying back extensions | 10-15 | |
| Sprint in place | 15-45 seconds | |
| Tele jumps | 10-30 | |
| Lateral jumps | 10-20 | |
| Seated leg tucks | 10-15 | |
| Lying back extensions | 10-15 |
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