Mini Jump Squat + Plyometric Push-Up Workout

You’ve probably heard pf plyometric exercises. Plyometric is a type of exercise that suddenly preloads and forces the stretching of a muscle an instant prior to its concentric action. Think of stepping down from a step and then immediately springing back up.

Trainers and coaches often use plyometric training to increase speed, strength, and build power in athletes. But plyometric exercises, which involve jumps, hops, and bounding movements, aren’t just for athletes. Adding plyometric drills to your regular strength-training regimen will increase your endurance, burn calories and help you shed body fat.

This mini workout involves two plyometric exercises: jump squats and plyometric push-ups.

Begin by performing 10 jump squats. Stand with your feet shoulder-width apart. Squat deep, keeping your knees behind your toes, abs tight and chest out. Jump off the floor explosively and as high as possible, landing back in a squat position. Remember to land softly by using your leg muscles and engaging your core throughout.

After you have completed 10 squat jump repetitions, go right into your plyometric push-ups. Get into a regular push-up position, lower your chest to the floor and explosively push off, forcing your hands to leave the floor. Land and lower your chest to the floor again, then push up again into your next rep. Keep your body straight, with your abs tight throughout the exercise.

That’s one set! Rest 30 seconds and repeat 5 or 10 times--depending on your time and fitness level.

You can modify the Mini Jump Squat + Plyometric Push-Up Workout to meet your fitness level. If jump squats are too difficult, drop the jump and stand up on your tiptoes instead. If 10 jump squats aren’t challenging enough, increase your reps to 15 or 20.

If you haven’t mastered standard military push-ups, perform your plyometric push-ups on your knees. If you need to up the intensity, increase your plyometric push-ups reps to 15 or 20. Or you can clap your hands together as you reach the highest point.

Why does this matter to you? Because plyometric exercises build powerful muscles, increase endurance, burn calories and help shed body fat. Plus, plyometric exercises are a great way to dial up the intensity of any workout.