Just one killer move packs all the benefits of a strength and cardio workout.
You don’t need to have a special plyometric box to do it.
Any elevated, flat, and stable surface will do, such as stairs or apark bench.
(BTW, here are moreplyometric exercises to work into your routine.)
When you land the jump, your quads will do most of the work.
And BTW, the explosive force used in this move taps into your powerfulfast-twitch muscle fibers.
(Here’s moreneed-to-know muscle science.)
(Thisplyometric workout for beginnersis a great place to start building strength for a jump box workout.)
Single-leg box jumps are another way to take this move up a notch.
B.Swing arms and hinge hips back with a tall chest, flat back, and engaged core.
D.Stand up, locking out knees and extending hips.
Carefully step back down to the ground to return to starting position.
Power Pistol Squat
Targets: butt and legs
A.Stand facing the box with elbows bent by sides.
B.Slowly bend right knee 90 degrees, lowering left heel toward the floor and tapping down if possible.
Extend arms forward to counterbalance.
C.Return to standing and quickly step back to starting position.
Do 14 reps. Switch sides; repeat.
(Love a good unilateral challenge?
Try the mega-challengingpistol squat.)
B.Do a push-up, lowering chest toward the floor, then pressing back up to starting position.
B.Bend elbows 90 degrees behind body, lowering hips toward the floor while bringing left knee toward chest.
C.Straighten arms, lowering left leg to the floor.
Switch sides; repeat.
Box Crunch
Targets: abs
A.Sit on the box with arms by sides.
B.Crunch up, bringing knees in toward chest while reaching arms forward.
C.Return to reclining position and repeat.
To make this move easier, keep palms flat on the box.
Hold for 30 seconds.
Switch sides; repeat.
To make this move harder, lift left leg off the box while holding the plank.
B.Jump feet back into a high plank position.
C.Quickly jump both feet forward near hands.
E.Jump back down from the box to return to starting position.
