Plyometric training is also known as 'jump training', which basically means muscles exert maximum force in micro intervals.
Try the circuit twice. If you’re feeling strong, try three and four times! Two-to-four rounds, 15 seconds between exercises, one- to two-minute rest between rounds. Switching up your workout routine and challenging yourself to try new things will not only keep you motivated but will also produce faster results.
Pop Squat
What it hits: Glutes and Quads
Crash course: Moves like jump squats fire up your glutes to make them stronger, rounder and harder.
Make it work: Stand with feet hip-width apart. Sit your hips back and down into a squat position, making sure your knees do not go past your toes. Jump straight up in the air, bringing your feet together, and land softly back into the squat position. Keep your weight pressed through your heels to work your glutes.
The rules: 20 reps
Wide Squat Jumps
What it hits: Glutes, Calves, Lower Back and Hamstrings
Crash course: A wide stance works a greater number of muscles than a narrow-stance squat. A wider stance allows for a greater posterior displacement of the hips, therefore activating your glutes to a greater degree than a narrow squat.
Make it work: Place your feet wider than your shoulders, keeping all of your weight in your heels. Squat down (ensuring knees do not extend past your toes) and then jump up as high as you can. Land back into your starting wide squat stance position and immediately jump again (make sure you keep all of your weight pressed through your heels to achieve maximum activation of your glutes).
The rules: 20 reps
Narrow Jumps
What it hits: Glutes, Quads and Calves
Crash course: Just like pop squats, narrow jumps can strengthen your glutes and quads, which in turn could help you burn calories more efficiently and effectively.
Make it work: Stand with your feet together. Squat down (ensuring knees do not extend past your toes) and then jump up as high as you can. Land in a squat position (keeping all weight in your heels) and immediately jump again.
The rules: 20 reps
Reverse Lunge
What it hits: Quads, Hamstrings, Glutes and Calves
Crash course: One of the most effective lower-body exercises to strengthen glutes and quadriceps, which in turn can speed up your metabolism.
Make it work: Stand straight, chest up, hands by side. Step right foot back into a 90-degree angle while making sure your left knee does not go past your toe. Stand back up in the starting position. Repeat with left foot stepping back.
The rules: 15-20 reps on each leg
Mountain Climbers
What it hits: Deltoids, biceps, triceps, pecs, obliques, abs, traps, quads, hamstrings, hip adductors and hip abductors
Crash course: A full-body workout that burns more calories in less time by engaging as many muscles as possible.
Make it work: Get into a plank position so your hands are directly under your chest at shoulder-width apart. Arms are straight and body should form a straight line from shoulders to ankles. Lift your left foot off the floor and raise your knee as close to your chest as you can while ensuring that abs stay tight and body stays straight. Return back to your starting position and immediately execute the same motion with other leg. Alternate your legs as quickly as possible while still retaining your form.
The rules: Each leg 1 minute as fast as you can go.
High Knees
What it hits: Hip Flexors, Quads, Glutes
Crash course: Performing this exercise can improve lower body power and flexibility while increasing your heart rate.
Make it work: Stand in place, feet hip-width apart. Drive your right knee into your chest and quickly place it back on the ground. As soon as your foot hits the ground you want to repeat the motion with the other knee. Continue alternating knees as quickly as you can go.
The rules: 1 minute as fast as you can go
Burpee
What it hits: Whole body
Crash course: Burpees are one of the most efficient functional exercises. They increase strength and boost endurance.
Make it work: Stand straight then lower into a squat position with your hands on the floor in front of you. Kick your feet back into a plank position and return your feet back to the squat position as quickly as possible. Jump into the air as high as you can and then return to the squat position. Repeat as quickly as possible.
The rules: Each leg 15 to 20 reps
Switch Lunge
What it hits: Core, Glutes, Hamstrings, Quads and Calves
Crash course: Switch lunges are one of the best ways to tighten up your butt and thighs. When performed correctly they recruit a high amount of muscle fibres at a higher rate of calorie burning.
Make it work: Lunge forward with your right thigh parallel to the floor; make sure your knee does not extend past your toe. Swinging your arms for balance, jump up and switch legs, landing in a lunge with your left foot in front. Again, make sure your knee does not extend past your toe.
The rules: 15 to 20 reps on each leg
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