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Plyometrics | BurnIt ~ Increased Fat Burn & Power

✅ Sweat guaranteed ✅ Do anywhere! **Minimum Equipment** This is a high impact full body plyometric workout. It requires NO equipment - just your body. So if you’re bored of cardio machines, running etc.. click Begin! 👋 🔥

  • 40 minutes
  • Intermediate
  • Body weight
  • Full Body
Bootcamp Toning Weight management

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Exercises

Section One 1 of 2

Squat (Touch Down w/ Reach)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Time (s)
1 30
Skater Jump (Side to Side)
  • Quadriceps · Glutes · Calves · Hamstrings
  • Intermediate
Set Time (s)
1 30
Plyo Lunge
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Set Time (s)
1 30

Section One 2 of 2

Squat (Touch Down w/ Reach)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Time (s)
1 60
Skater Jump (Side to Side)
  • Quadriceps · Glutes · Calves · Hamstrings
  • Intermediate
Set Time (s)
1 30
Plyo Lunge
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Set Time (s)
1 30

Section One - Final Exercise

Ali Shuffle
  • Full Body
  • Intermediate
Set Time (s)
1 60

Section Two 1 of 2

Air Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps
1 25
Bunny Hop
  • Quadriceps · Abdominals
  • Intermediate
Set Time (s)
1 30
Basketball Pass & Shoot
  • Full Body
  • Beginner
Set Reps
1 12

Section Two 2 of 2

Air Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps
1 25
Bunny Hop
  • Quadriceps · Abdominals
  • Intermediate
Set Time (s)
1 30
Basketball Pass & Shoot
  • Full Body
  • Beginner
Set Reps
1 12

Section Two - Final Exercise

Heisman (Plyo)
  • Full Body
  • Intermediate
Set Time (s)
1 60

Section Three 1 of 2

Long Jump w/ High Knees Back
  • Full Body
  • Intermediate
Set Time (s)
1 45
Surrender Squat (w/ Jump)
  • Hamstrings · Quadriceps · Glutes · Calves
  • Intermediate
Set Reps
1 12
Squat Touch Down (Side to Side)
  • Calves · Hamstrings · Quadriceps · Glutes
  • Beginner
Set Time (s)
1 45

Section Three 2 of 2

Long Jump w/ High Knees Back
  • Full Body
  • Intermediate
Set Time (s)
1 45
Surrender Squat (w/ Jump)
  • Hamstrings · Quadriceps · Glutes · Calves
  • Intermediate
Set Reps
1 12
Squat Touch Down (Side to Side)
  • Calves · Hamstrings · Quadriceps · Glutes
  • Beginner
Set Time (s)
1 45

Section Three - Final Exercise

Heisman (Shuffle)
  • Full Body
  • Beginner
Set Time (s)
1 60

Section Four 1 of 2

Tuck Jump
  • Full Body
  • Intermediate
Set Reps Time (s)
1 30
Plyo Jack
  • Full Body
  • Intermediate
Set Time (s)
1 45
High Knees
  • Full Body
  • Intermediate
Set Time (s)
1 30

Section Four 2 of 2

Tuck Jump
  • Full Body
  • Intermediate
Set Reps Time (s)
1 30
Plyo Jack
  • Full Body
  • Intermediate
Set Time (s)
1 45
High Knees
  • Full Body
  • Intermediate
Set Time (s)
1 45

Section Four - Final Exercise

Cross Hop
  • Calves
  • Intermediate
Set Time (s)
1 60

Bonus Round

**Time Attack!** ⏱ 60s each exercise ⏱

Squat Kick
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Set Time (s)
1 60
Plank to Half Burpee
  • Full Body
  • Intermediate
Set Time (s)
1 60
In & Out
  • Abdominals
  • Beginner
Set Time (s)
1 60
Jockey Jump
  • Full Body
  • Beginner
Set Time (s)
1 60

Created by

Leon Ward’s BurnIt
Personal trainer

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