Welcome to the latest edition of Fitness Friday – this workout uses one of my favorite pieces of workout equipment, the Plyo box.
Rep Fitness has generously paired up with me to give away the same Plyo box I am using in this workout. The Plyo is a great piece of equipment to consider adding to your home gym. I use it as a substitute for a step in a lot of the BBG workouts. You can purchase the Rep 3 in 1 Wood Plyometric Box here. The great part about the box is that each side is a different height, so you can use different sides for different exercises, and continue to challenge yourself by moving up to a taller side. You can enter to win your own Plyo Box at the bottom of this post!
Plyo Box Workout
In the video below, I will walk you through the workout and demonstrate the various exercises.
You are going to be doing 3 rounds of these exercises, with a one minute break between rounds. The amount of reps is the total amount, not the amount per side.
50 Mountain Climbers: Assume a push-up position with your arms straight and resting on the box. Your body should be in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest
20 Box Taps: Stand in front of the box. Begin to quickly tap your toes, one at a time in a running-like manner as fast as you can.
20 Weighted Box Step-Ups: Stand facing the box, holding the weights at your side. Place one foot onto the platform. Stand-up by extending hip and knee of the raised leg, placing both feet onto the platform. Step back down with the second leg, returning to the original position by returning both feet to the floor. Repeat the exercise, but alternate the leading leg between repetitions.
10 Box Jumps: Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.
20 Donkey Kicks: Rest your hands on the box, with wrists aligned under your shoulders. Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed.
20 Abductor Lifts: Rest your hands on the box, with your wrists aligned under your shoulders. . Stand with all of your weight on your left leg and while keeping your right leg straight, lift it up and out to the side. Control it back down and switch sides.
20 Reverse Lunge to Step-Up to Knee Drive: Keeping a neutral spine, take a step backward—exactly the same width as you would take moving forward in a walking lunge—with your right leg. Then step your right leg onto the step and drive your left knee up. Return to the starting position on the opposite side and repeat.
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Please let me know in the comments section what type of Fitness Friday workout you would like to see next!