Sixpack Plyometric Workout

Solo Training Workout Outline (At-Home, “S”)

Warm Up:

Jumping Jacks 1 Set 50-100 reps

Squats 1 Set 10 reps

Workout:

Side to Side Hops 3 Sets 20-30sec or 10-20 Hops

Frog Jumps 2-3 Sets 4-8 Jumps

Knee Jumps 3 Sets 10-15 Jumps

One Leg Side Hops 3 Sets 5-10 Jumps

Bonus: Depth Jumps 3 Sets 5-10 Jumps

Cool Down:

Leg stretches if necessary

Jumping Jacks

Jumping Jacks 1 Set 50-100 reps

Demo

Squats

1 Set 10-20 Reps

Demo

Side to Side Hops

3 Sets / 20-30 seconds or 10-20 hops

Tips:

  • Hop fast and bring your knees up similar to a tuck jump

  • Imagine you are hopping over a small cone

  • Land as softly as you can on the balls of your feet

Demo

Frog Jumps

2-3 Sets / 4-8 Jumps

Tips:

  • Jump as high and as far as you can every time using all of your strength

  • Try to swing your arms to get extra momentum for your jump

  • Land softly on the balls of your feet

Demo

Knee Hops

3 Sets 10-15 Jumps

Tips:

  • Push your knees forward as far as you can keeping your feet flat on the ground

  • Only use about 50-60% of your strength every hop

  • The point of this exercise is to hop multiple times in a row quickly

Demo

One Leg Side Hops

3 Sets 5-10 Jumps

Tips:

  • Balance on one foot, bend down a little bit and hop as far as you can to the side

  • Land on the other foot balanced, this is hard and will take some practice

  • Hop about 5 times going forward and then repeat the same process going backward

Demo

Bonus Exercise: Depth Jumps

3 Sets 5-10 Jumps

Tips:

  • Find some stairs in your house and please be extra careful when attempting this exercise

  • Go only one step or maybe two steps high at the absolute maximum

  • Do not jump vertically off the stair, dismount forward and land on the balls of your feet

  • With good balance, immediately jump at high as you can and land softly

Demo