Plyometric training, also known as jump or reactive training, can be just as effective.
This bodyweight plyometric session below is for Day 11.
Dont forget to check out the full month of workoutshere, or go to the workout calendarhere.
Katie Thompson
Workout Directions:Do each move below for your selected period of time and rest.
At the end of all the moves, rest for 60 seconds.
That’s one circuit.
Do the entire circuit three to five times.
Bonus: Quick Finish
Do each move for 30 seconds each, back-to-back, no rest.
Repeat for two minutes.
Explosive sprinter lunge (right side)
Stand tall with your feet hip-width apart.
Step your right foot back a few feet into a lunge position.
Push through your left foot to explosively jump into the air, driving your right knee toward your chest.
Land with a soft knee (that’s one rep) and step back immediately into another lunge.
Do all your reps on one side.
Explosive sprinter lunge (left side)
Step your left foot back a few feet into a lunge position.
Push through your right foot to explosively jump into the air, driving your left knee toward your chest.
Single-leg jackknife (right side)
Lie faceup with your legs extended and arms by your sides.
Contract your abs to press your low back into the ground.
This is the starting position.
Single-leg jackknife (left side)
Lie faceup with your legs extended and arms by your sides.
Contract your abs to press your low back into the ground.
This is your starting position.
Lunge jump (right side)
Stand with your feet together.
Your right knee should be above your right foot and your butt and core should be engaged.
Hold your hands in front of your chest.
Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
As you land, lower into a lunge before immediately jumping again.
Continue for a set amount of time on one side.
Lunge jump (left side)
Stand with your feet together.
Your left knee should be above your left foot and your butt and core should be engaged.
Hold your hands in front of your chest.
When it’s time to switch back to the Sprinter Lunge, start with your left leg.
Alternate sides throughout the two-minute Bonus Round.
When it’s time to switch back to a Lunge Jump, start with your right foot back.
Alternate sides throughout the two-minute Bonus Round.
