ONE-PIECE WORKOUT

Never used one of these bad boys? More fool you. Get ready to jump-start your workout to an explosive new level

Give this plyo box workout a go

The plyometric box might look like something you’d find in a kids’ soft play area, but this bump-proof box is anything but child’s play. ‘Its versatility means it can work the whole body,’ explains Joe Spraggan, head trainer at F45 Farringdon. ‘Use a plyo box to perform these multi-directional moves and you’ll utilise more muscles than your usual mat workout. Plus, combining strength- and cardio-based movements will torch fat as well as build lean muscle.’ Could anything be more perfect for your 2018 gym reboot? We think not. Time to up your game.

1

FROG JUMP Targets: Core, legs, shoulders Do: 15 reps

(a) Stand with feet hip-width apart. Place your hands in the middle of the plyo box shoulder-width apart, arms straight. Bend your legs so your heels are off the ground and your weight is shifted to your toes.

(b) Bend your knees further, then, kicking your feet up towards your bum and shifting your weight to your hands, jump your feet on to the plyo box. You should end up with your feet just on the edge of the box, just behind your hands. Jump back down and repeat.

2

LATERAL BUNNY HOP Targets: Obliques, legs, chest Do: 15 reps per side

(a) Stand to the right of the box with feet together. Place your hands in the middle of the box shoulderwidth apart, 5cm from the front.

(b) Bend your knees slightly.

Then, keeping your arms straight, jump up and swing your legs and bum sideways so your knees move up and over the box. Land softly with bent knees on the other side. Repeat from side to side. Managed it? Add a burpee at each side for extra burn.

3

AMPED-UP MOUNTAIN CLIMBER Targets: Shoulders, core, obliques

Do: 45 seconds

(a) Start in a press-up position with your hands on the floor and toes on the box, core engaged. Lift your right foot and bring your knee to your left elbow. Keep your eyes on the floor and don’t let your shoulders collapse. Then put your foot back on the box.

(b) Repeat with your left leg, twisting to your right elbow. Once you’re confident, up the pace, alternating legs. Going slowly will strengthen your core, faster will raise your heart rate and burn fat.

4

SINGLE LEG HAMSTRING AND GLUTE PULSE Targets: Hamstrings, core, glutes

Do: 15 pulses per leg

(a) Lie on your back with your heels on top of the box and your knees bent. Raise your bum off the floor slightly and lift your calves off the box. Keep your arms by your sides, palms on the floor.

(b) Extend your left leg up to the ceiling, then push down through your right heel to lift your hips up as far as you can. Pulse up and down.

5

INCLINED LIZARD PRESS-UP Targets: Biceps, core

Do: 10 reps

(a) Begin in a press-up position, with your hands on the box and toes on the floor. Bend your elbows and lower your chest as far as you can, while lifting your right knee to touch your right tricep.

(b) Squeezing your abs, hold for 3 secs, then extend your arms and lower your foot back to the floor. Repeat on the other side. The higher the box, the easier the movement, so if you’re finding it too tough, change your equipment height.