Total-body Circuit Featuring the Plyometric Box

Plyometric boxes, or plyoboxes, have become a mainstay in many health clubs and offer endless possibilities for varying your workouts while building explosive power and strength. This total-body plyobox workout, which puts the versatility of the plyobox on display, is a great option for those...

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Plyometric boxes, or plyoboxes, have become a mainstay in many health clubs and offer endless possibilities for varying your workouts while building explosive power and strength. This total-body plyobox workout, which puts the versatility of the plyobox on display, is a great option for those days when time is limited. Perform eight to 12 repetitions of each exercise and complete two to three rounds. Allow 30 seconds of recovery between each exercise and two to three minutes of rest between each round.

The Workout

Decline or Incline Push-up

Place both feet on top of the plyobox and position the hands on the floor in push-up position. Perform a push-up, focusing on moving your body as one unit without allowing the back or neck to sag.

Alternatively, if the decline push-up proves to be too challenging, switch your foot and hand positions and perform an incline push-up instead.

incline-push-up

Bulgarian Split Squat

Stand a few inches in front of the plyobox, facing away, with the feet hip-distance apart. Place one foot behind you on the box. Hold a dumbbell vertically in front of your chest with your elbows close to your ribcage. Lower the hips down and up to complete the movement. Complete eight to 12 reps and switch legs.

bulgarian-split-squat

Alternating Step With Dumbbell Biceps Curl

Stand behind the plyobox, with feet hip-width apart. Step on to the box. When both feet are on the box, perform a biceps curl. Alternate your leading leg as you move through the exercise. Completing a step up on each leg counts as one repetition.

alternating-step-dumbbell-bicep-curl

Single-leg Get-up

Sit on the plyobox and slightly elevate one foot off the floor. Stand up while maintaining balance on the supporting leg and repeat on the opposite side.

To progress this movement, add a dumbbell or plate (holding it vertically as you did in the Bulgarian split squat) or a dumbbell in each hand.

single-leg-getup

Single-leg Step Knee With Medicine Ball Rotation

Stand behind the plyobox and step up on the box with one foot. Hold the medicine ball just below chest height. As you step up, lift the opposite leg, bringing the knee up to waist height. Rotate your torso with the medicine ball over the elevated knee. Step back down to the floor, keeping the stationary leg on the box while completing the remaining repetitions. Switch legs and repeat the movement on the other side.  

single-leg-step-up-medicine-ball-rotation

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