Power Plyometrics

Boost the burn with resistance

This week’s High Intensity Interval Training includes four common plyometric exercises and a set of dumbbells to up the intensity! I got a serious sweat working and felt the burn doing four rounds of high knees, burpees, deep jump squats and stationary punching. You are going to love this one!

For this program, you’ll need a timer and dumbbells. Choose a weight ranging from 2.5lbs to 10lbs, depending on your level. Here’s what to do:Power Plyometrics - Boost the burn with resistance

Step 1 – Dumbbell High Knees

Holding a dumbbell in each palm, perform high knee runs for 45 seconds. Keep you core engaged and pump your arms. Get those knees up as high as possible.

Power Plyometrics - Boost the burn with resistance

Step 2 – Dumbbell Burpees

For the next 45 seconds, perform burpees holding dumbbells. Squat down and place the dumbbells sturdy on the floor a bit more than shoulder-width apart. Jump your legs out behind you, perform a push-up, jump your feet back in and stand up.

Power Plyometrics - Boost the burn with resistance

Step 3 – Dumbbell Jump Squats

Holding the dumbbells comfortably in front of you while keeping your shoulders back and torso upright, perform deep jump squats for the next 45 seconds.

Power Plyometrics - Boost the burn with resistance

Step 4 – Dumbbell Power Punches

Lastly, it’s time to blast your upper body. Get in a slight squat position to establish a stable base and alternate punching the air while holding the dumbbells. Make the punches full range of motion and controlled. Avoid using your traps by focusing on keeping the shoulders pressed down. Do this for the entire 45 seconds.

Rest 1 minute after completing all four steps.

Complete the circuit 4 times total.

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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