A beginner interval style workout, perfect for when time is limited. This bodyweight-inspired jumping workout is great if you’re just starting out, but will also add variety to existing training.

Jump training, also known as plyometric training, is an effective way to build explosive power, stability and coordination. Not only does this type of jumping training improve sports performance (e.g. running, basketball, tennis, free running, skiing, to name a few), it is also beneficial for general fitness – building stronger legs, adding intensity to workouts, and burning more calories.

Because jumping is a skill, it’s important to learn the basic technique of jumping and landing, before adding intensity and volume. If you are new to this type of training, speak to an EVO Personal trainer before trying the following workout. This circuit-style workout consists of 8 exercises performed back to back – but don’t be fooled by its simplicity! Although each exercise involves a jumping movement, you will feel the whole body engaging.

EQUIPMENT AND SET UP

  • Interval timer or stopwatch (set the work:rest intervals as outlined below)
  • Plyo box
  • Pull up bar – if you cannot perform a pull up, use a step for assistance

8 JUMPING EXERCISES

Perform each of the following exercises in order, choosing one of the following levels that suits your ability and current fitness:

  • EASY – 1 round, moderate pace, 20s work:20s rest
  • MODERATE – 2 rounds, moderate pace, 20s work:20s rest
  • HARD – 3 rounds, fast pace, 20s work:10s rest

JUMPING LUNGE

Keep the arms overhead and aim for quick jumps. Don’t drop too deep.

JUMPING JACKS

Take the arms as high as possible and find the rhythm.

BURPEE

Drop quickly to the floor and explode out off the push up into a jump.

BOX JUMP

Throw the arms up as you jump onto the box, landing with two feet. Step back down and repeat.

JUMP PULL UP

Jump up to the bar and quickly perform a pull up.

LATERAL JUMPS

Keeping feet together, jump quickly from left to right. Use the arms for balance.

INVERTED JUMPS

From a push up position, jump the legs side to side aiming to lift the hips over the shoulders.

BUTT KICKER

Run on the spot bringing each heel to the butt.

TIPS

  • This workout requires just a small amount of space, so is ideal when your favourite machines are in use
  • Feel free to change the order or even substitute with some of your favourite jump-based exercises
  • Partner up with a buddy and compete against each other for rep

Don’t forget to share your workout performance  with us via Facebook and Instagram!