An 18-Minute Plyometric Strength Workout to Boost Power

Warm-Up: Start with a dynamic warm-up to prepare your body for the workout. Include movements like arm circles, leg swings, high knees, and butt kicks to increase blood flow and flexibility.

Jump Squats: Perform jump squats to engage your lower body muscles and improve explosive power. Begin in a squat position, then explode upwards into a jump, reaching for the sky. Land softly and immediately go into the next squat.

Box Jumps: Find a sturdy box or platform and perform box jumps to further enhance lower body strength and power. Stand facing the box, then jump onto it with both feet, landing softly in a squat position. Step down and repeat.

Burpees: Incorporate burpees into the workout for a full-body plyometric exercise. Start in a standing position, then squat down and kick your feet back into a plank position.

Jump Lunges: Switch up the traditional lunge by adding a plyometric element. Begin in a lunge position with one foot forward and one foot back. Jump explosively, switching the position of your legs mid-air.

Plyo Push-Ups: Challenge your upper body with plyometric push-ups. Start in a plank position, then lower your body towards the ground as you would in a traditional push-up.

Tuck Jumps: Elevate your heart rate with tuck jumps, which target your lower body and core. Begin in a standing position, then jump upwards while bringing your knees towards your chest, tucking them in tightly.

Cool Down: Finish the workout with a proper cool down to help your body recover. Incorporate static stretches for the major muscle groups used during the workout, holding each stretch for 15-30 seconds to improve flexibility and reduce muscle soreness.