Boost Strength, Speed, and Power With This 30-Minute Full-Body Plyometric Workout

Want to level up regular old squats, lunges, and push-ups? Look no further than plyometrics. Plyometric training uses quick, powerful movements—like jumping and pulsing—to build strength, speed, and power.

According to the American Sports and Fitness Association, this type of exercise can improve sports performance (by building speed, power, and strength), prevent injuries, and improve your ability to recover from workouts.

If you’re ready to give this type of training, check out the below workout from Or Artzi, CPT, a lead group fitness instructor at Equinox and creator of the fitness platform Orriors.

Join the club

If you’re following along with our January 2025 Good Moves Club Winter Challenge (sign up here if you haven’t already!), this is the workout for day 8, week 2. You can follow along with Artzi and the full-length workout below. This efficient workout includes a warmup and six strength-based exercises.

The warmup

Do each exercise for 30 seconds. Complete one round. 

1. Walkout

1. 1.
   Stand with your feet hip-width apart and arms by your sides.
2. 2.
   Hinge forward at your hips and reach toward the floor.
3. 3.
   Keeping your feet in place, walk your hands forward and come into a high plank so that your shoulders are over your wrists.
4. 4.
   Pause, engaging your core.
5. 5.
   Walk your hands back to your feet, then return to standing.
6. 6.
   Repeat.

2. World’s greatest stretch (alternating sides)

1. 1.
   Start in a high plank with your feet hip-width apart and your shoulders stacked over your wrists.
2. 2.
   Step your right foot forward and place it outside of your right hand.
3. 3.
   Keeping your hips square, lift your right hand toward the ceiling, rotating your chest toward your right leg. Allow your gaze to follow your fingertips.
4. 4.
   Pause, then return your right hand to the floor and extend your right leg back to plank position.
5. 5.
   Repeat on the opposite side.
6. 6.
   Continue alternating sides.

3. Cat-cow pose (Bitilasana Marjaryasana)

1. 1.
   Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees.
2. 2.
   Slowly arch your spine, dropping your belly toward the floor. Look up as you draw your tailbone toward the ceiling (cow pose).
3. 3.
   Slowly transition into a rounded spine, tucking your chin toward your spine as you tilt your pelvis forward (cat pose).
4. 4.
   Continue alternating between cow and cat poses.

4. Deep squat with thoracic twist (alternating sides)

1. 1.
   Stand with your feet slightly wider than shoulder-width apart and hands clasped in front of your chest. 
2. 2.
   Inhale, then bend at your hips and knees, lowering your butt until your thighs are parallel to the floor (or lower if that’s comfortable).
3. 3.
   Exhale, pressing evenly through your feet as you place your left hand on the floor and lift your right arm up to the sky while still in a deep squat.
4. 4.
   Twist your torso toward your right hand, reaching for the ceiling.
5. 5.
   Pause, then return your torso to center. 
6. 6.
   Repeat on the opposite side. 
7. 7.
   Continue alternating sides.

5. Hamstring sweep (alternating sides)

1. 1.
   Stand with your feet hip-width apart and arms down by your sides.
2. 2.
   Bend your left knee slightly and step forward with your right foot, flexing your toes up. Your right leg should be straight.
3. 3.
   Lean your torso forward until it’s nearly parallel to the floor, reaching your arms behind you.
4. 4.
   Then, sweep your arms forward and up so your biceps are next to your ears. You should feel a stretch in the muscles behind your right thigh.
5. 5.
   Repeat on the opposite side.
6. 6.
   Continue alternating sides.

6. Jumping jack

1. 1.
   Stand with your legs together and arms at your sides.
2. 2.
   Jump your legs out to the sides while lifting your arms up over your head.
3. 3.
   Finish the rep by jumping your feet back together and returning your arms to your sides.
4. 4.
   Stay light on your toes and keep a soft bend in your knees as you jump.
5. 5.
   Repeat.

The workout

Perform each exercise one time through, then rest for 60 seconds before moving on to the next round. Do 2-4 rounds total.

• Beginners: Do each exercise for 30 seconds, then rest for 30 seconds before moving on to the next exercise. 
• Intermediate: Do each exercise for 40 seconds, then rest for 20 seconds before moving on to the next exercise. 
• Advanced: Do each exercise for 60 seconds, then move on to the next exercise. 

1. Squat pulse

1. 1.
   Stand with your feet shoulder-width apart, and keep your toes pointing slightly outward. Clasp your hands in front of your chest. 
2. 2.
   Push your hips back, as if you’re about to sit into a chair, then bend at your hips and knees, lowering your body until your thighs are parallel to the floor (or lower if that’s comfortable). 
3. 3.
   Push through your heels to stand up halfway. 
4. 4.
   Then, lower down into a full squat again. 
5. 5.
   Push through your heels to return to standing. That’s 1 rep. 
6. 6.
   Repeat. 

2. Side plank with hip dip (each side separately)

1. 1.
   Lie on your left side with your feet stacked and your left elbow under your left shoulder, forearm along the floor.
2. 2.
   Press through your left forearm and lift your body up so that you’re balancing on your left forearm and foot.
3. 3.
   Place your right hand behind your head, elbow flared out to the side. 
4. 4.
   Lower your hips to the ground. 
5. 5.
   Tap the ground with your left hip and use your obliques to raise back up.
6. 6.
   Repeat. 
7. 7.
   Do all reps on your left side, then immediately do all reps on your right side. 

Alternate Option

Drop your bottom knee to the floor.

3. Heel tap

1. 1.
   Lie faceup with knees bent at 90 degrees, hands interlaced behind your head. 
2. 2.
   Lift your head, neck, and shoulders a few inches off the floor to engage your core. 
3. 3.
   Using your core, lower your feet so your heels tap the floor. 
4. 4.
   Return to the starting position. 
5. 5.
   Repeat.

4. Curtsy lunge with pulse (each side separately)

1. 1.
   Stand with your feet hip-width apart and your arms clasped in front of your chest.
2. 2.
   Step back with your right leg, crossing it behind your left leg in a curtsy position.
3. 3.
   Bend both knees until your front leg is parallel to the floor (or as close to parallel as you can comfortably go).
4. 4.
   Keep your hips and shoulders straight ahead throughout the motion with your torso upright.
5. 5.
   Push through your left leg to stand up halfway.
6. 6.
   Then, lower down into a full curtsy lunge again. 
7. 7.
   Push yourself back up to standing.
8. 8.
   Repeat.
9. 9.
   Do all reps on one side, then switch. 

5. Dolphin push-up

1. 1.
   Start on an all fours position, with shoulders stacked over wrists, and hips stacked over knees. 
2. 2.
   Engage your core to flatten your back, then step back one foot at a time, tucking your toes to come into a high plank position. 
3. 3.
   From the high plank, lower onto your right forearm, then your left forearm, keeping your hips level and core engaged to come into a forearm plank.
4. 4.
   Maintain a soft gaze at your fingertips and push your shoulders away from your ears to keep your shoulder blades engaged. 
5. 5.
   Drive your hips up and back into an inverted “V” position. 
6. 6.
   Lower your hips back down to starting position.
7. 7.
   Repeat. 

6. Pop squat

1. 1.
   Stand with your feet together, hands clasped in front of your chest. 
2. 2.
   In one fluid motion, jump your feet apart, then sit your hips back and bend your knees to lower into a squat. 
3. 3.
   As you squat, reach your right fingertips down toward the floor. 
4. 4.
   Press through your heels and jump up, landing with your feet together. 
5. 5.
   Repeat, alternating each time which hand you reach toward the floor.

Alternate Option

Take out the jump.