Plyos, Push Ups and Planks

Hey all!  I hope your Wednesday is treating you well.  I mentioned earlier this week that I’ve been switching up my workouts and wanted to take a moment to share one of the circuits that I added to my rotation.  I wanted a full body work out but I wanted it heavy on leg plyometrics.  This is a timed circuit which makes it good for beginners.  Don’t worry about how many you do, just do as many good form reps for each minute.  Try to beat yourself the next time you do the circuit.  However, since it’s plyometrics, if you’re a beginner don’t do this workout more than once a week.  I would actually suggest treating it like a hard sprint workout and do it every other week. 

As always, consult your physician before making any changes to your fitness routine. 

Plyos, Push Ups and Planks

This is a timed beginner to intermediate work out.  Complete as many good form reps in the allotted time.  Omit rest to increase the difficulty!

  • 1:00 Squat Thrusts
  • 1:00 Push Ups
  • 1:00 Plank (push up position or on elbows)
  • 1:00 Jumping jacks
  • 1:00 Tricep Dips
  • 1:00 Sit Ups
  • :45 rest
  • 1:00 Jumping Lunges – Lower into a lunge then jump and switch legs.
  • 1:00 Push Ups
  • 1:00 Inchworms – Stand w/feet slightly apart and bend forward at the hips.  Extend your arms to the ground and walk them forward until in a plank position.  Walk them back to your feet and repeat.
  • 1:00 Squat Jumps
  • 1:00 Wide Push Ups
  • 1:00 Walking Plank – Get into a plank position and bring left knee towards right shoulder then return to start. Repeat on other side.  Keep tempo slow and steady.  Continue alternating sides.
  • :45 Rest
  • 1:00 Cross hops – Legs shoulder width apart and hop in place while criss crossing legs
  • 1:00  Diamond Push Ups – You can do these on your knees if you have to.  I do!
  • 1:00 Sit ups

Total time:  16:30

I’m trying to write these out so you can print them out if you like.  Here you go!

Plyo Circuit

Enjoy and have a great night!