Plyometric Workout Challenge

Train like an Olympian with this workout.

When it comes to the training tips, Olympians do a lot of plyometric and body weight exercises. The Plyometric Workout Challenge implements both plyometric moves and body weight exercises. If you have a local track or a safe outdoor place to workout, that would be a great location to do this routine.

Equipment Needed: water, a 12” step, interval timer

What to Do:  Perform each exercise in the circuit at full-intensity for a total of 20 seconds. Rest, or move slowly, for 15 seconds before moving on to the next exercise. Complete the circuit 4 times for a 18-minute high-intensity workout. Complete the circuit on 4 non-consecutive days during the week.

To get the most from your workout and to avoid injuries, be sure to use the correct form for each exercise. Check out our video below to review the correct form for each exercise.


1. Star Jumps
2. Plank Jack
3. Lateral Hops
4. Plyometric Push-Up
5. Toe Taps
6. Plyometric Lunge
7. Box Jump
8. Knee Jump Tucks

We hope you enjoy this workout, and if you find that you’re ready to burn more fat and lose inches, check out our 36 Fat Blasters program.


Exercise and health are matters that vary from person to person. Participants of this program should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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