For this workout
use a bench or box. Perform as a circuit at least 3 – 5 times.Box Jumps
Stand in front of a bench or box with your feet placed about shoulder width apart. Do a half squat, keeping your knees behind your toes. Using your arms and legs, propel your body into the air, landing with both feet on the bench and your knees soft. Step down with one foot, and then follow with the other. If you’d like to challenge yourself, hop off the bench with both feet, landing with soft knees. Because this exercise
challenges balance, take your time.
Repeat 2-3 times.Step-ups
Stand in front of the bench and step up with your right leg, placing your whole foot down onto the bench and pressing through your heel. Push off the ground with your left foot and tap it on the bench. For a challenge, lift your left knee as your step up. Contract your abdominals
to help you balance and squeeze your glutes as you step up. Step back onto the floor with your left foot, followed by your right.
Repeat 2-3 times switching sides each time.Bench taps
While standing in front of the bench, touch your right foot to it, keeping your weight on your left foot. Now quickly switch feet, pumping your arms as you move.
Continue alternating.Flutter Kick
Lie face down on the bench and extend your arms in front of your so your elbows are in line with your ears. Keep your head in line with your ears. Keep your head in line with your spine. Point your toes and lift your legs slightly off of the ground. Using small, controlled movements, flutter your arms and legs.One-legged squat
Stand facing away from the bench in a lunge position with the top of your left foot resting on the bench and your right foot planted firmly on the ground. Check that the toes of your right foot are facing the same direction as your hips. Keep the angle between your legs tight, if your feet are too far apart, you’ll stress your hips. From this position, lower your body until your right thigh is parallel to the ground. Keep your right knee behind your toes and your torso upright. As you release, contract your quads, glutes, and the hamstrings of your left leg.
Repeat 2-3 times while switching sides.Side-plyometric squat
Stand to the left of the bench and place your right foot on top, making sure your entire foot is firmly planted. Keep your left foot on the floor. Do a half-squat, keeping your back flat, abs tight
, and knees behind your toes. Then propel your body off the floor, over the bench, and down to the right side. Land with your right foot on the floor and your left foot on the bench.
Continue alternating at a steady pace.