Power and Plyo Workout
Published 4/28/2019 โข Updated 11/27/2020
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Get your workout on with this Power and Plyo Workout. This is a circuit workout that has 6 different circuits composed of a strength move and a plyometric cardio move. Do each circuit 3 times for a fun, energizing workout that will get you sweaty and feeling ready to crush the day.
The Best Plyo Workout
When I really want to get my sweat on I add some plyometrics (plyo) to my workout! I know, I know, Plyo is hard. Yes, plyo is even hard for me. 8 times out of 10 when I walk into the gym and see a plyo workout on the docket, I’m like PEACE OUT. J/K, I don’t leave, but I definitely get a little bit of a tight chest in anticipation.
I love this Plyo + Power Workout because you’re not JUST doing cardio and you’re not JUST doing strength, you’re doing both. It’s all about balance people. If I’m going to be honest with you (which I usually am) I have been getting light headed lately when I do plyo moves! The medicine I am on for my skin really screws up my heart rate. I have to be extra careful when my head is below my heart or I almost fall on my ass. Does this happen every time? No. However, when it does, I modify the movements.
Listen to Your Body
If you have bad knees and prefer not to do cycle jumps, change it up to a jumping jack. You workout for you, so do what you need to do! As long as you are pairing a strength exercise with a cardio exercise, you are good to go! #youdoyou
I also love this Power + Plyo Workout because all you need is a pair of dumbells. It is a great travel workout, at home workout, and a great workout to do with friends! There is nothing better than a workout you can do ANYWHERE. Though I love this workout, it does make me hella-sore. So, make sure you recover with stretching and your favorite post-workout snack! I added some of my favorites below!
Fit Foodie Finds Post-Workout Snacks
- Double Chocolate Protein Buckeye Balls
- Meal-prep Apple Chai Energy Cups
- Post-Workout Cold Brew Protein Drink
- Dark Chocolate Date Protein Smoothie
- Sweet Potato Hash Cups
- Peanut Butter Protein Bars
[adthrive-in-post-video-player video-id=”d68aCkRB” upload-date=”2018-03-03T00:02:44.000Z” name=”Power and Plyo Workout” description=”Get your workout on with this Power and Plyo Workout. This is a circuit workout that has 6 different circuits composed of a strength move and a plyometric cardio move. Do each circuit 3 times for a fun, energizing workout that will get you sweaty and feeling ready to crush the day.”]
Power + Plyo Workout
There are 6 circuits. Complete each circuit 3 times before moving on to the next one. Another option for this workout is to change the strength moves to 1-minute intervals rather than 15 reps, it is easier to time that way! Start your timer and go!
Circuit 1
- 15 Dumbbell Burpee
- 1 minute Star Jumps
Circuit 2
- 15 Dumbbell Crunches
- 1 minute Wide Leg Mountain Climbers
Circuit 3
- 15 King Kong
- 1 minute Groiners
Circuit 4
- 15 Box Squat Overhead lock-out
- 1 minute Cycle Jumps
Circuit 5
- 15 Side Plank Reach Throughs (per side)
- 1 minute 180º Jump Squat
Circuit 6
- 15 Single Leg Hammer Curls
- 1 minute Lateral Bounds
Excellent training, I really liked, after a hard working day – what you need to relax, waiting for new programs!
Me ha resultado muy interesante y los ejercicios recomendados estรกn genial. ยกImpresionante!
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Thanks so much for sharing this. Itโs awesome!
It would be helpful to include an example picture preferably so those of us who want to actually do the workouts can fully understand what we are supposed to do.
Thank you.
Very admirable. Can I watch you via social network vk?
This is a sweatfest! Whoooooeee. FYI the text for circuit 6 is different than the video / hammer curl wall sit vs single leg hammer curls. Both are good though ๐ enjoy the rest of your trip!
There is a video showing the exercises at the top of the page
Hi I really enjoy the updates I receive and the recipes. However, the most recent posting with the power and plyo is confusing to those of us who are not familiar with the movement descriptions (king kong, groiner, and cycle jumps for example). It would be helpful to include an example picture preferably so those of us who want to actually do the workouts can fully understand what we are supposed to do.
Thank you.