One-Piece Workout: Plyo Box
Never used one of these bad boys? Get ready to jump-start your workout to an explosive new level
Be your own jack-in-the-box with this explosive workout
The plyometric box may look like it belongs in a warehouse, but it’s a functional-training powerhouse that’s good for so much more than just jumping on. “Its versatility means it can work the whole body,” explains F45 trainer Joe Spraggan. “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 summer gym reboot? We think not. Time to up your game.
1 Targets: FROG JUMP Core, legs, shoulders Do: 15 reps
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 (A). Bend your knees further, then, kicking your feet up towards your bum and shifting your weight to your hands, jump your feet onto the box. You should end up with your feet just on the edge of the box, behind your hands (B). Jump back down and repeat.
2 Targets: LATERAL Obliques, BUNNY legs, HOP chest Do: 15 reps per side
Stand to the right of the box with feet together. Place your hands in the middle of the box shoulder-width apart, five centimetres from the front (A). 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 (B). Repeat from side to side.
3 Targets: AMPED-UP Shoulders, CROSS-BODY core, obliques MOUNTAIN CLIMBER Do: 45 seconds
Start in push-up position, hands on the floor and toes on the box, core engaged (A). 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 (B). Return to start and 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 Targets: SINGLE-LEG Hamstrings, HAMSTRING core, glutes AND GLUTE PULSE Do: 15 pulses per leg
Lie down 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. Extend your left leg up to the ceiling (A), then push down through your right heel to lift your hips up as far as you can (B). Pulse up and down. Swap legs.
5 INCLINE PUSH-UP SPIDERWOMAN Targets: Biceps, core Do: 10 reps
Begin in push-up position, hands on the box and toes on the floor (A). Lift your right knee towards your right triceps (B), then bend your elbows and lower your chest as far as you can. Squeezing your abs, hold for three seconds, then extend your arms and lower your foot back to the floor. Repeat on the other side.