plyo box jump
One box, big results

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A simple, sturdy platform is all you need to complete a full-body workout routine. While most of these 10 exercises could be completed with a sturdy chair or bench, a plyo box is specifically designed to withstand the stress of repeated bursts of exercise. I’m using a GoFit box, but there are lots of options available on Amazon.

The Workout

  1. 5 minutes: Lateral step-ups, crossing back and forth across the plyo box
  2. 2 minutes: Alternate between 30 seconds running taps and 30 seconds rest
  3. 30 seconds box jumps, 30 seconds rest
  4. 30 seconds lateral jumps left side, 30 seconds rest
  5. 30 seconds lateral jumps right side, 30 seconds rest
  6. 2 sets 10-12 lunges, each side (advanced, sub in plyo lunges)
  7. 2 sets 10-15 pushups
  8. 2 sets 10-12 donkey kicks, each side
  9. 2 sets 8-12 single leg dips (one set per leg)
  10. 2 sets 8-12 side plank adductors, each side
  11. 2 sets 15 v-ups

The Exercises

Choose a plyometric box or a sturdy platform that is between 12 and 24-inches tall, depending on your experience with step ups and plyometric jumps. You want to feel confident when performing exercises, so start with a lower box the first time, and increase the box’s height as needed.

Lateral step-ups

lateral step upsStart on one side of the platform, toward the back corner. Step up with one foot, placing it firmly on the platform, and follow it with your opposite foot. Step across the platform and down to the opposite side. Reverse the movement and step up and over the platform, returning to the starting position. Continue stepping back and forth across the plyometric box.

Running taps

running tapsStand facing the plyo box and lift one pull one knee up toward your chest, tapping the ball of your foot on top of the plyo box, return it to the floor while lifting your opposite leg up to tap the top of the plyo box. Continue running in place with high knees, tapping your feet on top of the box.

Box jumps

box jumpsStand behind the box so you’re facing it, your knees and hips slightly bent. In a single, powerful movement, jump up into the air, landing in the center of the box’s platform, landing with “soft” knees, ankles and hips. Step down off the box and continue.

Lateral box jumps

lateral box jumpLateral box jumps are performed similarly to box jumps, but instead of starting behind the box and jumping forward, you start to the side of the box and jump up and to the side to land on the top of the platform. It’s a good idea to start with a low box to master the movement.

Single-leg lunges

single leg lungeStand in front of the box by several feet, your back to the platform. Reach one foot obackward, hooking the top of your foot on the top of the platform such that your feet remain hip-distance apart. From this position, bend both knees, lowering your back knee toward the ground while keeping your torso upright and tall. When your front knee forms a 90-degree angle, reverse the movement and return to standing.

Once you’ve mastered the move, add a hop to the exercise. When you bend both knees, tilt your torso forward slightly and reach your hands toward the floor. When your front knee forms a 90-degree angle, powerfully jump up into the air so your front foot comes off the floor. Land carefully, making sure you have a slight bend at your knee to reduce the impact.

jumping single leg lungePushups

pushupPerform a pushup exercise with your hands balanced on the platform of the plyo box. Maintain a straight line from your heels to your head.

Donkey kicks

donkey kicksStart in a slight decline plank position with your palms on the floor and the balls of your feet balanced on the plyo box platform behind you. Remove one foot from the box, and draw your knee in toward your torso. Then press your hip backward, concentrating on squeezing your glutes as you press backward. Immediately draw your knee back in toward your chest and continue.

Single leg dips

single leg dipsSit on the front of the box, your hands gripping the edges to the outside of your hips. Press through your palms, extending your arms and lifting your butt up off the platform, shifting it forward slightly so that it’s positioned in front of the box. Now lift one of your feet from the ground, extending your knee in front of you. Bend both elbows and lower your butt toward the ground, stopping when your elbows form a 90-degree angle. If you can, extend the arm opposite the extended leg in front of you to enhance your balance and coordination.

Side plank adductors

side plank adductorsRest on your side near the plyo box, so that your legs are closest to it. Place your top leg on top of the box for balance. Use your opposite forearm and your top leg to press yourself up into a side plank position. There should be a bend in your lower knee.

In a single unit, use your adductors (your inner thigh muscles), to pull your lower leg up to meet your elevated leg. Return it carefully to the starting position.

V-sits

v-sits

Sit on top of the box and lean back slightly, gripping the platform behind you. Lift your feet from the ground and draw your knees in toward your chest so your body forms a “V” position. In a single unit, extend both legs in front of you, forming a large “Y” position.

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