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
A2. Agility Ladder Moving Jump Lunge With Reverse Fly (i.e. Moving Jump Lunges With Back Fly)
Reps: 60 seconds
Rest: 10 seconds
A3. Tuck Jump With Reverse Fly (i.e. Tuck Jump With Back Fly)
Reps: 60 seconds
Rest: 10 seconds
A4. Pop Squat With Side Floor Touch (i.e. Bent Over Side Tap Hops)
Reps: 60 seconds
Rest: 10 seconds
A5. Right Foot Jump Rope (i.e. One Leg Jump Rope)
Reps: 30 seconds
Rest: 10 seconds
A6. Left Foot Jump Rope (i.e. One Leg Jump Rope)
Reps: 30 seconds
Rest: 10 seconds
A7. Tuck Jump With Floor Tap (i.e. Power Jumps)
Reps: 60 seconds
Rest: 10 seconds
A8. Agility Ladder Wide To Narrow Plyometric Push Up Jack (i.e. Plyo Wide To Narrow Push Up)
Reps: 60 seconds
Rest: 10 seconds
All that’s left to do is put in the work.
Let’s go!
It’s now time to grab a post workout protein shake and recover.
Did you enjoy this 25 minute intense plyometric training workout circuit with a jump rope and agility ladder
I’ll be back tomorrow for another Food Wars episode.
Until then, Live Lean.
6 week Live Lean 15 follow along video training program
You can begin your transformation training along side me, rep for rep, by picking up a copy of my Live Lean 15 follow along video training program.
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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!