25 Minute Intense Plyometric Training Workout Circuit
Explosive bodyweight plyometrics workout that will make you sweat
On today’s episode of Live Lean TV, I’m sharing another 25 minute intense plyometric training workout circuit with a jump rope and agility ladder.
Are you ready for this explosive plyometric training workout circuit?
Yes, you sitting in front of the computer, I’m talking to you.
If you like results, give this bodyweight workout a try.
In fact, this could be the most challenging bodyweight workout on Live Lean TV to date.
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What are plyometrics?
Plyometrics, a.k.a. plyos, are a form of exercise that produce fast, explosive, and powerful speed.
Typically, plyometric exercises incorporate a lot of jumping.
Even though these workouts are often used by athletes, this doesn’t mean plyometric exercises shouldn’t be included in your workout program.
For example, I incorporate plyometric exercises into my workouts 3-4 times per week.
Plyometric training workout circuits are an excellent style of workout to:
- elevate your heart rate
- produce the dreaded lactic acid burn in your muscles
- increase the afterburn effect to burn more calories after your workout
You’ll be tapping into your fast twitch muscle fibers during this plyometric training workout circuit, since it includes a lot of jumping and explosiveness.
Trust me, the sweat will be pouring off your face during this plyometric training workout circuit.
You’re going to love it.
Lets work.
25 minute intense plyometric training workout circuit with a jump rope and agility ladder
Here’s how this 25 minute intense plyometric training workout circuit with a jump rope and agility ladder is structured.
Total time:
25 minutes.
Type of workout:
Metabolic training circuit workout.
Metabolic training workouts keep rest periods shorter and are usually completed in circuit format, with very little rest between exercises.
Equipment required:
All you need for this 25 minute plyometric training workout circuit is:
- Your body
- Interval timer
- Agility ladder
- If you don’t have an agility ladder, you can buy one here, or make one using tape or chalk to build squares on the ground.
- Jump rope
- If you don’t have a jump rope, you can buy a good one here, or simply mimic the motions.
Number of reps:
60 seconds.
Set your interval timer for 60 seconds of work followed by a 10 second break, for a total of 7 exercises.
Number of circuits:
Complete 3 circuits.
Rest:
- 10 second break between exercises within the circuit.
- 60 second break after completing the circuit.
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Agility Ladder Standing Broad Jump With Floor Tap (i.e. Ladder Jumps)
Reps: 60 seconds
Rest: 10 seconds
Coaching cues:
The Agility Ladder Standing Broad Jump With Floor Tap is an excellent plyometric exercise that improves the explosiveness in your legs and quickly elevates your heart rate. To get started:
- Shorten your agility ladder to only include 4 squares and stand, with a shoulder width stance, facing the beginning of the agility ladder.
- Extend your arms overhead with your hips extended, then drive your arms back and behind you as you bend your knees and hips into a quarter to a half squat, and explode off the ground by driving your arms forward and jumping forward.
- As you are in the air, bring your feet forward and land flat on your feet, with your knees cushioned to stick the landing.
- Tap the floor, then run back to the starting position and complete another standing broad jump, but this time, come back to the start by running to the other side of the agility ladder.
- Repeat for reps or time.
A2. Agility Ladder Moving Jump Lunge With Reverse Fly (i.e. Moving Jump Lunges With Back Fly)
Reps: 60 seconds
Rest: 10 seconds
Coaching cues:
The Agility Ladder Moving Jump Lunge With Reverse Fly is a challenging plyometric exercise that targets the legs and back, while quickly elevating your heart rate. To get started:
- With the agility ladder parallel to your body, place one foot in the first square with your other leg behind you in a lunge position, with your hands together and extended in front of your body.
- Complete a jump lunge by quickly hoping in the air, then bringing your back foot forward, landing in the same square, and your front foot back, while completing a reverse fly with your arms to engage your back muscles.
- Repeat, but this time moving laterally by landing your foot in the next square.
- Continue to move laterally down the ladder as you complete the jump lunge with reverse fly exercise.
- Repeat for reps or time.
A3. Tuck Jump With Reverse Fly (i.e. Tuck Jump With Back Fly)
Reps: 60 seconds
Rest: 10 seconds
Coaching cues:
The Tuck Jump With Reverse Fly is a plyometric exercise combo that targets the legs and back, while quickly elevating your heart rate. To get started:
- With a hip width stance, squat down with your arms together in front of your body, then explosively jump into the air, bringing your knees up as high as you can, while completing a reverse fly with your arms to engage your back muscles.
- Land softly with in a squat position with your arms together and back in front of your body.
- Repeat for reps or time.
A4. Pop Squat With Side Floor Touch (i.e. Bent Over Side Tap Hops)
Reps: 60 seconds
Rest: 10 seconds
Coaching cues:
The Pop Squat With Side Floor Touch is a plyometric exercise that targets the legs and incorporates a floor touch. To get started:
- Stand with your feet hip width, then begin the squat by first bending at the hips and descending back and down.
- The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times.
- As you reach the bottom of the squat, touch the floor with one arm on the outside of the opposite leg, with your other arm extending behind you.
- Then press your feet through the ground to quickly hop up, and landing with your feet together, then instantly hopping back out to a hip width stance, while completing another squat, this time touching the floor outside the opposite leg, with your other hand.
- Continue alternating sides and repeat for reps or time.
A5. Right Foot Jump Rope (i.e. One Leg Jump Rope)
Reps: 30 seconds
Rest: 10 seconds
Coaching cues:
The Right Foot Jump Rope exercise is a great unilateral cardio exercise that also targets your calves. To get started:
- Hold the ends of the jump rope in each hand.
- With your feet hip-width apart, slightly bend your knees, and raise your left foot in front of you, a few inches off the ground.
- Push the balls of your right foot through the ground to jump up, point your toes to the ground, and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope around your body.
- Land softly on your toes, and quickly push off again from the balls of your right foot.
- The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your foot.
- Repeat.
A6. Left Foot Jump Rope (i.e. One Leg Jump Rope)
Reps: 30 seconds
Rest: 10 seconds
Coaching cues:
The Left Foot Jump Rope exercise is a great unilateral cardio exercise that also targets your calves. To get started:
- Hold the ends of the jump rope in each hand.
- With your feet hip-width apart, slightly bend your knees, and raise your right foot in front of you, a few inches off the ground.
- Push the balls of your left foot through the ground to jump up, point your toes to the ground, and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope around your body.
- Land softly on your toes, and quickly push off again from the balls of your left foot.
- The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your foot.
- Repeat.
A7. Tuck Jump With Floor Tap (i.e. Power Jumps)
Reps: 60 seconds
Rest: 10 seconds
Coaching cues:
The Tuck Jump With Floor Touch is a challenging plyometric exercise that targets the legs and quickly elevates your heart rate. To get started:
- Stand with a hip width stance, squat down by hinging at the hips and bending your knees to touch the floor with both hands, then explosively press your feet through the floor to jump straight up into the air while bringing your knees up as high as you can.
- Tap your knees with your hands, then land softly with slightly bent knees.
- Immediately complete another rep by squatting down and touching the floor, followed by the tuck jump.
- Repeat for reps or time.
A8. Agility Ladder Wide To Narrow Plyometric Push Up Jack (i.e. Plyo Wide To Narrow Push Up)
Reps: 60 seconds
Rest: 10 seconds
Coaching cues:
The Agility Ladder Wide To Narrow Plyometric Push Up Jack is an advanced variation that primarily targets the chest as well as the triceps. It also quickly elevates your heart rate. To get started:
- Get into the traditional pushup position, however keep your feet together and plant both hands inside the same square in an agility ladder, directly below your shoulders.
- Keeping your body in a straight line, hop your hands to the outside squares in the agility ladder, while also hoping your feet apart, then immediately bend your elbows and lower yourself to the floor.
- Once your chest is just a few inches off the floor, explosively push the floor away with your hands and feet so they both come off the floor.
- Land softly with both hands back inside one square and your feet together on the ground, then immediately proceed back into another push up.
- Explode up, then this time land with your feet apart and hands in the outside squares.
- Repeat for reps or time.
All that’s left to do is put in the work.
Let’s go!
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Questions For You:
- Do you ever incorporate plyometric exercises into your workouts?
- What are your favorite plyometric exercises?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
this one looks tough and exciting
love plyo workouts! but this one looks tough!
I love plyo workouts! They are crazy hard but so awesome! Thanks for sharing and I can’t wait to try!
I have never included plyometrics, I am thinking maybe I should do so!
I’m just getting back into regular plyometrics after a knee injury. I love ’em! They make me feel strong!