Workouts for Women

Overall Conditioning Plyo-Box Workout

Sculpt your physique and experience game-changing results by incorporating a plyometric box.

We can all benefit from including a plyometric box into our workouts. Athletes and fitness enthusiasts alike know that a plyo box can help with conditioning, explosiveness, coordination, strength and overall power. I could say more, but I’m sure you all get the picture. It’s a great piece of equipment. 

Perform the following exercises in a circuit to feel the burn and achieve a challenging workout! 

Exercise Sets Reps/Time
Plyo-Box Single-Leg Rocket Jump    4 10-12 (each side)   
Box Jump    4 30-45 seconds   
Plyo-Box Mountain Climber    4 10-12 (each side)   
Running Box Tap    4 30- to 45-second hold   
Plyo-Box Pop Push-Up    4 10-12 (each side)   

Plyo-Box Single-Leg Rocket Jump

None

Step one leg onto the box with your heel firmly placed on top. As you step up onto the box, bring your opposite leg up in front and bent to help you jump vertically. Then return your bent leg back down to the ground and repeat.

Box Jump

None

Stand in front of the box. When ready, drop down into a quarter-squat and extend your hips, swing your arms and jump up on top of the box into a squat and jump back down.

Plyo-Box Mountain Climber

None

Place both hands on the box and drive your legs up toward your chest in a running motion.

Running Box Tap

None

Place one foot on top of the box. Hop and switch your feet by placing the alternate leg on top. Pick up the pace to a running motion, continuously switching each leg to tap the top of the box.

Plyo-Box Pop Push-Up

None

Start in an incline push-up position with your hands on the box. Lower your chest down to the box to perform a push-up. As you push your body up and away from the box, pop up in the air with your hands coming off the box. Then return back to the starting push-up position.

Plyo-Box Pop Push-Up

None

Start in an incline push-up position with your hands on the box. Lower your chest down to the box to perform a push-up. As you push your body up and away from the box, pop up in the air with your hands coming off the box. Then return back to the starting push-up position.