Plyo Push

Shape & burn with explosive movements

For this week’s HIIT cardio routine, I paired three plyometric movements—ice skaters, plank jacks and burpees—to work up a sweat…quick! All you need for this routine is a set of dumbbells and a little space to jump around! Let’s do this!

Plyo Push - Shape & burn with explosive movements

Step 1 – Ice Skaters

First, place the dumbbells down in front of you about shoulder width apart. Standing behind the right dumbbell, jump laterally toward the left dumbbell landing on the left leg and touching the right leg behind so that you are in a deep curtsy lunge position. Alternate sides. Place one hand on the ground for balance. Complete 20 total ice skaters.

Plyo Push - Shape & burn with explosive movements

Step 2 – Plank Jacks

Next, get into a plank position with your hands holding the dumbbells. Squeeze your core and jump your legs apart and together a total of 20 times.

Step 3 – Burpees

Lastly, holding the dumbbells, lower down into a deep squat, place the dumbbells on the ground and hop your feet back into a plank position. Jump your feet back in and stand up. Complete 20 burpees.

Rest for 1-2 minutes, and then begin again. Complete 4 rounds.

BONUS: To make this more challenging, choose heavier weights, move more quickly, minimize rest and/or challenge yourself to complete as many rounds as possible in 20 minutes!

Jessica James is a IFBB Bikini Pro and 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.

Find more of Jessica on:

Twitter @_jamesjessica
Instagram @jamesjessica
Coaching information

©2023 Advanced Research Media. Long Island Web Design