Plyometric AMRAP No Equipment Workout

Phew! We made it through the week! I do not know if it is because we had an altered class schedule, it was the seniors’ last week, or because I am so happily anticipating summer arriving in just two weeks, but this week felt particularly long. Anyone else?

It was a special treat at breakfast all week though as we have had a ton of leftover fruit from some fruit salads we made for Teacher Appreciation Week at Zoey’s daycare and for our last Healthy Kids Running Series. It meant delicious desk breakfasts to ensure we used it all up.

Rob and I (though really, Rob) spent the week getting our RV ready. We rent it out when we are not using it and our first renters took it on Wednesday. It is such a small world that they flew in from Minnesota and live about 20 minutes away from where Rob grew up! Even though we love that we get to share our love of RVing with others, Rob and I were both a little sad that we did not get to take it out after spending the week preparing it. Once this second baby arrives and gets a bit more robust, we are definitely going to be taking off for a bit.

Today’s workout is a plyometric one. If you have heard me talk about plyometrics before, I just want to remind you that you should not do plyos until you have solid core stability, good landing mechanics, almost infallible balance, and are able to handle an impact. That being said, plyos are an excellent way to improve your speed and reaction times.

This plyometric AMRAP workout is pretty tame compared to some others on the blog, so it works as a great beginner introduction into the world of plyos. Give it a try to see how you fair and know if you can handle some more intensive ones.

Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.

You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.

Plyometric AMRAP

Complete as many rounds as possible for 15-20 minutes.

• 8 Prisoner Get Ups
• 16 Squat Jumps
• 8 Good Mornings
• 16 Star Jumps
• 8 Plank Jacks
• 16 Jumping Jacks

If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.

Prisoner Get Ups

• Modified: Stand up and down from a chair without using anything for support to get up or go down. Keep your back straight throughout.
• Advanced: Hold a dumbbell in one hand as you get up and down. When laying down, your arm should be straight up from your chest. When you stand up, your bicep should be next to your ear.

Squat Jumps

• Modified: Rest hand on wall or chair. Use a low jump or complete regular squats.
• Advanced: Squat jump off of one foot.

Good Mornings

• Modified: Widen your stance. No weight. Instead, place your hands behind your head.
• Advanced: Stand on one foot throughout.

Star Jumps

• Modified: Rest hand on wall or chair. Use a low jump or complete regular squats.
• Advanced: Squat jump off of one foot.

Plank Jacks

• Modified: Hold a push up position with hands elevated on a chair or bench. Step out and back in with each food rather than jack.
• Advanced: Per one jack, follow the pattern of raising up onto left hand, right hand, down to left elbow, down to right elbow. This should take 4 jacks to complete one set.

Jumping Jacks

• Modified: Step to the side instead of jumping.
• Advanced: Squat jacks with arms raised straight over head throughout.

Let me know if you try it out and how you liked it!

More plyometric workouts to try:

• Power Rounds – Mixed with cardio, these plyo strength workouts will build your core and strength your full body.
• Quick & Sweaty Plyo Workout – Four sets of four moves, this is a good when when you do not want to think too much, but want a solid burn.
• Cardio Blast Count Up – Since this workout is timed, it will keep you motivated and moving.