Plyo Box Total Body & Core Workout with Power Intervals

HELLO FRIENDS!! It seems like it’s been forever since I posted a full workout here on the blog! Full details on that are coming up in a future blog post, but it’s been silent on here for good reason: I GRADUATED GRAD SCHOOL!! Yep, I now have an MPH (Master of Public Health). I couldn’t be more excited! I’ll update you on the full graduate school experience soon. For now, let’s get to sweating!

I’m partnering with Power Guidance for today’s workout. Who doesn’t love building POWER in their training? I love a good high intensity, short duration power interval, and what better way to add that in than plyometrics? Today we’ll use a plyo box, which I love to use either by itself or in combination with other equipment to elevate your workout intensity. You can do some pretty fun things with it!

The plyo box here is a 3-in-1 soft foam plyo box from PG. It’s a pretty decent addition to any home gym, being super lightweight (17 lbs), and very easy to move in and out of storage. The soft foam makes plyometric exercises a lot less scary since your shins will be spared if you do happen to trip or fall. One thing I like about solid boxes like this is that you can’t see through the bottom like platform plyo boxes (for some reason that always makes me anxious, even if I know I can clear the height). The height on this one is adjustable (20”/26”/30”) and it’s labeled nicely for ease of use (great for transitions between exercises). The only thing I found a bit off about this box is that at the 30” height (for which I wanted to use for box jumps), it seemed a bit unstable. It could just be this particular box, but I think the fact that it’s so lightweight plays into its instability at the highest setting. At $179.99, I would expect a stable box all around. That said, you’d be fine to use the 30” side for other exercises that don’t require you to jump on top of it.

Ready to jump (pun intended) into today’s workout?? Read the description below and follow along with me on Instagram to see videos of these moves!

[Plyo Box] Total Body & Core Workout with Power Intervals

What You’ll Need: a soft plyo box like this one from Power Guidance, or another sturdy box/surface that you’re comfortable jumping on and off of.
What You’ll Do: you’ll do every strength exercise for 4 sets of 20 seconds on, 10 seconds rest. After 4 sets of strength, do the corresponding power move for 30 seconds at max effort, all-out intensity. Rest 30 seconds before starting the next strength move (if needed).
Total Time: 12 minutes

Strength 1: Elevated Glute Bridges (4 sets) - lie down on your back and place your feet on the edge of the plyo box, hands by your sides. (shown) Press through your feet and push your hips upward, squeezing your glutes as you press. Lower back down to start.

Power 1: Box Jumps (30 seconds) - Set the plyo box to the height that you are comfortable jumping (mine is set to 20”, but I definitely could have gone higher). Bend your knees and swing your arms back to load the jump, then propel yourself up to jump on top of the box. Land with your feet flat and bend your knees to soften the landing. Stand up, step back down (jump down if you’re comfortable), and jump up again. Keep jumping at maximal effort for 30 seconds. Trainer Tip: think about jumping by bringing your knees to your chest so you clear the box instead of bringing your heels back to your butt. You’ll get more height, and be able to land firmly on top.

- rest 30 seconds if needed -

Strength 2: Decline Push Ups (4 sets) - Get into a plank position with your feet elevated on the box, shoulders directly over wrists, abs engaged. From here, lower your chest toward the floor, and push back up. Trainer Tip: when your feet are elevated, there is a lot more emphasis on your abs and core to brace your back. Make sure you keep your back straight here and not let your hips dip down.

Power 2: Single Leg Hop Overs (30 seconds) - Start standing parallel to the plyo box, with the inside foot flat towards the middle of the box (shown). Push through your foot and hop laterally up and over the box (shown), landing on the opposite side (shown). Immediately push back up and over. Keep alternating for 30 seconds, max effort!

- rest 30 seconds if needed -

Strength 3: Balanced Hold to Boat Pose (4 sets) - sit on top of the plyo box so your weight is in the middle. Balance yourself and lower down so your body is in a hollow hold position, arms either overhead or in front of you (shown). From here, use your abs to pull yourself up to boat pose, bringing your knees toward your chest (shown). Trainer Tip: You can either keep your legs extended so your calves are parallel to the floor (harder), or bring your heels closer to the box (shown - easier).

Power 3: Squat Jump Taps (30 seconds) - Start sitting on the box edge, feet firmly planted (shown). From here, push through your legs and jump up as high as you can (shown). Come back down, tap your butt to the box, and jump back up again. Repeat jumps for 30 seconds all-out effort. Trainer Tip: the “taps” to the box should be just that - taps. You’re not sitting back all the way, so you should still feel pressure through your quads.

- rest 30 seconds if needed -

Strength 4: Figure 4 Knee Dips (4 sets, alternate legs each round) - Get into a plank position with your feet elevated on the box. Start with your right leg bent so your foot is placed on the inside crook of your left knee, making a figure 4 with your legs (shown). From here, bend your left knee down toward the floor (shown) as low as you’re comfortable without collapsing down off the box, then raise it back up. Alternate legs each round. You should feel this in your quads on the leg that’s moving.

Power 4: Lateral Hops (30 seconds) - Place your hands on the plyo box, with your weight shifted over to the left to start (shown). Jump up, shifting the weight onto your hands, and bring your heels toward your glutes (shown). Land on the right side (shown). Immediately jump back up and to the left, using the floor as kind of a “trampoline.” Keep going for 30 seconds as fast and high as you can.

Readers: chat with me! Do you use plyo boxes in your training? Which style do you prefer (soft vs. wood vs. platform)? Do you add in quick bursts of power/plyo in your training? I’m a HUGE fan! What are your favorite plyo box moves??

Disclosure: I was gifted this plyo box from Power Guidance in exchange for my review here. All opinions, photos, workout images, and product descriptions are my own, just like always! Thank you for supporting the brands that support this blog!

Plyo Box Cardio Full Body Workout

I've found a love for a relatively new piece of equipment in my training arsenal as of recently.  The plyo box.  I've used it before to do box jumps (more on those in a minute), but I haven't actually done much else on them.  Over the weekend, I was in the gym with no real plan of attack for my workout, and saw that the gym's plyo boxes were free.  I practiced my jumps and then came up with a few more full-body exercises to do using it.  It turned into a pretty great workout, so I thought I'd share it with you here.

To back up a minute, though, today you'll mainly be focusing on your box jump.  There's a how-to description below, but here's a quick video for those of you who might not know what the move is.  You're basically jumping up onto the box and landing on both feet, using your quads & glutes to perform the explosive jump.  Box jumps are a great way to work your fast twitch muscle fibers in your legs, and are an amazing exercise to work cardio endurance.  For today's workout, all you'll need is a plyo box (again, helpful tips below on choosing the right height), and a timer.  Ready to get jumpin'?

Plyo Box Cardio Full Body Workout

What You'll Need: a plyo box (or sturdy bench) that's at a height you're comfortable enough stepping and jumping onto.  For the most glute- and quad-bang-for-your-buck, I'd recommend one that's about knee level or just above, but ultimately choose a height you're comfortable with.
What You'll Do: go through each round of exercises using the plyo box, alternating between strength moves (listed) and 30-second box jumps in between.  Repeat the whole workout 2 times.

Box Jump How-To: box jumps are a great way to work your lower body and get a good round of cardio in at the same time.  You're doing basically what the move describes - jumping onto the plyo box.  You start on the ground, bend at the knees and swing your arms down by your sides to load the jump.  Swing your arms up to gain momentum, push off, tuck your knees, and land with both feet on top of the box.  Push up straight to a standing position, keeping your chest up as much as you can.  If the idea of jumping up onto something like this intimidates you, start small.  Start with the smallest plyo box the gym has (probably 12"), or if you're working outside on a bench, start with a stair or a curb.  Get the idea of jumping and tucking your legs, and landing on both feet.  Work your way up to the higher boxes with time.  Important Tip: I always recommend stepping off the box one leg at a time instead of jumping/hopping your way back down so you don't risk injury or falling.  If you do this, try to alternate which leg steps down instead of using the same leg the whole time.

Round 1: Legs

15 Step Ups w/ Knee Drive (R + L) - start with both feet on the ground, plyo box in front of you. In one fluid motion, step up onto the box with your right leg, using your right glute and quad to push yourself up.  As you come up, drive your left knee up toward your chest (note this leg does not touch the box).  Reverse the movement so you're back at your starting position.  Do 15 reps on one side, then switch legs.  Trainer Tip: these are getting you used to stepping up onto a higher surface and preparing you for the box jump.

- 30-second box jumps -

15 Split Leg Lunges (R + L) - face away from the box with one foot propped up behind you, top of the foot flat on the box, the other leg out ready for a lunge.  From here, keeping your chest up and gaze forward, lower yourself down into a single-leg lunge, keeping your knee over your ankle.  Try to think about lowering yourself straight down instead of leaning forward.  Do 15 reps on one leg, then switch for 15 on the other.

- 30-second box jumps -

10 Side Plank Adductor Raises (R + L) - these ones are killer!  Get into a side plank either on your elbow or hand (depending on the height of the box - your spine should be relatively parallel to the floor), with your top leg propped up on the box, bottom leg extended out at an angle in front of you.  From here, holding that plank position and spine neutral, lift the bottom leg up as high as you can.  Do 10 lifts on one side, then switch.

- 30-second box jumps -

Round 2: Arms

10 Decline Push Ups - get into a push up position with your feet up on the box.  Do 10 push ups here, keeping your abs tight and spine straight (i.e. no curve in the back).  Trainer Tip: if the decline push ups are too much, bring your feet down and do regular push ups from the floor.

- 30-second box jumps -

20 Box Taps in Plank - start in a high plank position with the box directly in front of you.  Keeping your hips as parallel to the floor as you can, alternate lifting your arms off the floor and up to touch the top of the box.  If the top is too high to reach, touch as high up as you can.  Do 20 reps (10 on each arm).

- 30-second box jumps -

10 Decline Elbows-In Push Ups - these babies will really work your triceps, especially when you're in a declined position.  Just like the regular decline push ups above, except keep your elbows close to your sides the entire time.  Do 10 reps.

- 30-second box jumps -

Round 3: Abs

15 Raised-Leg Sit Ups -  lie on the ground with your feet propped up on the box, legs straight, arms overhead.  From here, use your abs to pull yourself up, and try to reach for your toes.  Lower yourself back down slowly.  Do 15 reps total.

- 30-second box jumps -

10 Elevated Side Plank Hip Dips (R + L) - start in a side plank position either on your hand or elbow (depending on the height of the box - your spine should be relatively parallel with the floor), both feet propped up on the box.  From here, dip your hips down slightly, then raise them up to past neutral.  Keep dipping for 10 reps on each side.  Trainer Tip: the elevation of your feet here makes your shoulder and obliques work harder to keep you stabilized.  If the height is too much, drop your feet down to the floor.

- 30-second box jumps -

10 Elbow to Knee Crunches + Hold (R + L) - lie on the ground with your lower legs up on the plyo box, knees bent at 90˚, arms lightly behind your head.  From here, bring your right elbow to meet your left knee, trying to get your right shoulder blade off the ground.  Do 10 crunches, then hold yourself up for a count of 10.  Repeat on the other side.

- 30-second box jumps -

Repeat each round one more time for the full workout.

Readers: chat with me!  Have you ever used a plyo box before?  Do you like them?  How about box jumps?  I'd love to hear your thoughts on the exercises here and how the workout goes for you!  Make sure to check back in if/when you do it!