FAST AND LOOSE

Speed up your body’s responses with this quick plyometric plan

PLYO PRESS-UP SETS 4 REPS 8

Get into a press-up position, hands just inside a pair of plates. Lower, then push up forcefully so your hands leave the floor. Land with your hands on the plates. Repeat, landing with your hands on the floor.

DUMBBELL BOX JUMP SETS 4 REPS 10

Stand holding light dumbbells. Lower into a shallow squat, then jump up onto the box with your back straight and knees slightly bent. Stand, then step down.

ALTERNATING PLYO PRESS-UP SETS 4 REPS 8 EACH SIDE

Get into in a press-up position with one hand on a medicine ball. Lower as far as you can, then press up explosively and switch hands so your other hand lands on the ball. Repeat on the other side.