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18 Powerful Plyometric Bodyweight Exercises for Strength and Speed

Bodyweight exercises are great for building strength as it is, but add a plyometric element — like a jump or an explosive movement — and you’ve just taken your workout to a whole new level.

Benefits of plyometric exercise
Recent research has shown that plyometric workouts can build muscle, burn fat, and improve athletic performance, speed, and power.

A 2014 study on handball players found that a 7-week program reduced body fat content by about 15 percent and increased lean muscle mass by 2 percent. The athletes also improved their lower-body strength, thanks to all those jumps.Trusted Source

Plyometrics are great for anyone involved in team sports. A 2016 study showed that two plyo sessions per week for a month and a half could enhance an athlete’s change-of-direction ability, particularly for basketball players.Trusted Source

If that’s not enough to convince you to give plyo a try, a 2015 study on soccer players found that a 6-week resistance training program combined with plyometric exercise improved overall strength, sprints, and jump performance.Trusted Source

If you’re wondering how long you’ll have to commit, we’ve got good news. A review of studies in 2016 found that gains from plyometric training could be achieved in as little as 4 weeks, though 8 weeks was the sweet spot for seasoned athletes.Trusted Source

How to use this list
Before starting, keep in mind that plyometric training is not intended for workout newbies or those recovering from injuries. You’ll need to focus on good form and all-out effort. That’s why it’s best to do these at the start of a workout before your muscles fatigue and your performance slows.

If you’re new to plyo, focus on three or four moves at the start of your workout (after a solid warmup, of course). Do 2–3 sets and 3–5 reps per set. Perform the moves 2–4 times per week, with 48–72 hours rest between sessions.

Check out our list of moves below, plus a quick workout designed exclusively for Greatist by Shaun Jenkins, head coach at Tone House in NYC. From beginner to advanced, here are 18 awesome strength- and speed-boosting exercises.

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Beginner
1. Plyo push-up

2. Squat thruster

3. Plyo lateral lunge

4. Reverse lunge with knee-up

5. Box drill

6. Frog squat jump

7. Long jump

Intermediate
8. Burpee with tuck jump

9. Lateral triple jump

10. Alternating lunge jump

11. Tuck jump

12. Judo roll with jump

Advanced
13. Kneeling jump squat

14. Full-body plyometric push-up

15. Single-leg deadlift into jump

16. Horizontal jump to tuck jump

17. Pistol squat roll with jump

18. Plyometric push-up to squat

The workout
Do 2–3 sets of 3–5 reps of each move below, in order. Add this workout to your regular routine or do it on its own 2–4 times per week.

Burpee with tuck jump
Squat thruster
Reverse lunge with knee-up
Judo roll into jump (or kneeling squat jump for advanced folks)

LINK DO VIDEO: https://youtu.be/fBAMTzRvBI8

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