Plyometrics and more / by Stephen Cooper

Equipment needed: box or step-something to jump on to, kettlebell

Warm up: (60 sec.)

Shoulder threading


Push up

Alternating lunge to front, rear, diagonal

Seated twist with hands on back of head


Box jumps

Hold bench/step then do log jumps (feet together)

Step up with kettlebell on bench

Push up

Clean press and squat with KB

Punches with lite KB's



Angle box hops to bench

Knee ups with step ups on bench

Burpees to bench jump ups


Then 40 seconds of sprints with 10x push ups...repeat this 5 x resting as little as possible

Cool down and stretch as necessary