Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Plyometrics
Exercises
81 found
Navy Seal Burpee
Advanced
NAVY SEAL BURPEE
A burpee with three merkins; knee-tucks on the first two up movements.
Burpee
Full Body
Upper Body
Chest
Triceps
Plyometrics
Squirrel Splat
Intermediate
SQUIRREL SPLAT
Combine a hand-release merkin with a frogger: down, jump legs outside hands, then back to plank.
Merkin
Core
Plank
Full Body
Plyometrics
Killer Roos
Intermediate
KILLER ROOS
Broad jumps while holding a Cindy (coupon), aka 'Joey in the Pouch.'
Plyometrics
Lower Body
Coupon
Jump
Triple Pump Squat Jumps
Intermediate
TRIPLE PUMP SQUAT JUMPS
Squat, calf raise, lower to squat, rise halfway, then jump for a squat jump.
Lower Body
Squats
Calves
Plyometrics
Sleeping Bunny
Advanced
SLEEPING BUNNY
Perform Murder Bunny in a ZigZag, rotating 45 degrees after each set distance. Rinse and repeat.
Coupon
Full Body
Plyometrics
Energizer Bunnies
Advanced
ENERGIZER BUNNIES
Do a Murder Bunny, then 3 Groiners after each hop. Distance set by the Q.
Coupon
Burpee
Full Body
Plyometrics
Beach Bunnies
Intermediate
BEACH BUNNIES
Murder Bunnies done in the sand at a beach, playground, or volleyball court.
Coupon
Full Body
Plyometrics
Water
Zig-Zag Hops
Intermediate
Hop over a beam or PAX in a zig-zag from one end to the other.
Plyometrics
Jump
Lower Body
Yurpee
Advanced
A burpee with a clap-merkin and two tuck jumps, honoring plyometrics pioneer Yuri Verkhoshansky.
Burpee
Plyometrics
Full Body
Merkin
Wheel of Animal Walk
Advanced
WHEEL OF ANIMAL WALK
Animal walks between merkins on an incline: Frog Hop, Bear Crawl, Duck Walk, Crab Walk, 10 merkins each.
Full Body
Parking Lot
Merkin
Crawl
Plyometrics
Walmart Burpee
Intermediate
Start in a squat, roll back, then jump to plank, do a merkin, thruster, and jump overhead.
Burpee
Full Body
Plyometrics
Up Straddle Hop
Advanced
UP STRADDLE HOP
One-legged Side Straddle Hops in cadence, 25-30 reps per leg, with arm movements for flair.
Plyometrics
Lower Body
Calves
Tooth Fairy
Intermediate
TOOTH FAIRY
From a staircase, perform incline Merkins and hop to the next steps after each rep. The name reflects the risk of losing teeth if done incorrectly and the fairy-like hop.
Merkin
Stairs
Plyometrics
Upper Body
Tony Hawk Burpee
Intermediate
Perform a burpee and spin 360 degrees in the air on each jump.
Burpee
Plyometrics
The Wolverine
Advanced
THE WOLVERINE
From standing, drop to plank, do a merkin, tuck left knee to chest, another merkin, tuck right knee to chest, one more merkin, then stand, jump, and clap overhead. That's one rep.
Burpee
Merkin
Plyometrics
The Hightower
Advanced
THE HIGHTOWER
In honor of Jacob 'Hightower' Hancher, perform 5 exercises for 9 reps each: Burpees, Bodybuilders, Triple Merkin Burpees, Triple Jump Squat Burpees, and a combination of Triple Merkin, Triple Jump Squat Bodybuilders.
Burpee
Plyometrics
Full Body
Routine
The Butkus
Intermediate
THE BUTKUS
Using a curb as a step, alternate rapid toe taps for one minute, rest for one minute, and repeat for three rounds, aiming to avoid a TKO.
Calves
Bench
Lower Body
Plyometrics
Surfer Merkin
Advanced
SURFER MERKIN
Jump 360 degrees, drop for a merkin, pop back up, and repeat.
Merkin
Full Body
Plyometrics
Jump
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