15 Minute Plyo Workout
Print Workout Here
For the month of December we are going to make it fast and furious for you. Why? Because damn this month is busy, but we still want to look and feel good right?! Buckle up. Let’s do this!
What you will need:
- Nothing – just you!
Warm-Up:
- 3 minutes of jump rope
Workout: Complete each of the exercises consecutively below for a total of 4 sets each.
- Squat & Jump – Complete a regular squat but jump like you own it always always always landing soft, quietly and low.
Modification for jumps: Do a slow and low squat – really work the gluts by throwing more weight into your heels, lift the toes! - Clapping push ups – Start on your knees, keep your chest forward, your abs pulled in tight, and inhale down, exhale up while you complete the push up with a quick clap at the top before you come down for another push up.
Modification for plyos: Regular push ups my friends! Watch your form and keep the body forward, fingers spread, and lots of weight in your thumbs. - Plank Jacks – In a high (on hands) OR low plank (on elbows) hold your shoulders directly overtop of your hands or elbows while you keep those abs engaged and then jump both feet out to the side at the same time.
NOTE: If you feel your low back dropping at all, please take the below modification. This should only be felt in your abs and arms ;)
Modification for jacks in plank: Staying in a plank position, with your feet together, alternate taking them out to the side to really work the obliques.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy,
Ashley Dale Grant
Done! Glad it was only 15 minutes lol
Haha perfect! Happy Friday Catrina.
1 minute plank challenge and workout done ! Ashley you rock in this video !!!!
Boom!! Thank you and you rock for waking up early and killing this.
That was tough! Happy Friday!
Happy Friday to you too Jillian! ????
Clapping push ups damn near killed me
Kill you during but make you more alive after. Boom ????
holy hell! that was a tough one! Thank you!!!
I love that you’re thanking me for hell. The sadist in me says you’re most welcome!!
Omfg!
Exactly!!!
Love that fast and furious. Did plank challenge and walk with dog. Ready for the day.
Ready to dominate the day!! Nice work Pat.
Done! + Butt shaper workout! :) Thanks!
Wish I could do the plank challenge but I think it might not be a good idea at this point :/
Good call! Why don’t you do a 1 min walk sit instead?
You rock! Good call on the butt workout while pregnant.
quick but hard….
Done. My internet kept going down so finished on my own with my gymboss timer. Happy Friday!
I love that you didn’t use that as an excuse not to workout!! Happy Friday Kendra!
Love Friday quickies!!!
Me toooooo!! Have a great weekend Patricia ;)
Tough one for sure!!!! Thanks, Ash
You’re welcome! You’re seriously kicking ass Becky. So consistent with your workouts!! ??????
That was quick but really tough!
I like my 15 minutes to feel like 30!! Lol
Yet another great workout!! Thanks Ash!
You’re welcome!! Thanks for squeezing me into your day.
Quick little number before our first Christmas today! I’ll admit I pulsed to jumped maybe 75%/25%. So I did 30 bonus jump squats after out of guilt :)
Haha you would!! You’re awesome.
Done! Plus the plank. I don’t know how you did that with a baby bump! Great week ladies!
When I look back I’m not sure how I did it either hahaha. Enjoy the rest of your weekend Amber!
OY! I was trying to keep up with you! Holy shit! Plank hold done as well. Now for wine time with the girls!:)
Done, plus one minute plank! Thanks Ash
Done – 2 days late but did it 2 times through…. So that’s gotta count for something :)
Insane that you did that at 30 weeks! That was crazy hard! Woot, all done.
Looking back now it’s pretty crazy! So happy I have it on video. You’ve been on fire lately Magda!!
Sweat was dripping … 1 minute plank challenge done as well!
I’ll be getting my ass kicked again tonight when I do today’s!
Got it done . Not time to try and catch up on some ones I’ve missed .
Just do your best Kim! As long as you’re moving!!
Did this one on Sunday. Yowsa!
I bet it’s talking to you today!!
Had the energy so did this one tonight, and don’t regret it! Feeling sweaty and great!
Nice work!! And you just wrapped up another one with me love. You rock Becky!!
Really tough but made it thru with some modifications…W/O #1 on my own in like forever!!! Thxs Ash!
Nice Kim!! Little birthday present to yourself ?
Awesome one ! Legs burn more with an add of yesterday workout ? thanks Ashley ?
I bet! And you’re most welcome lady!!
You are amazing doing that pregnant I almost died
That was the point…kind of! Kill you during make you feel awesome after ?
Done quick and sweaty. Thanks Ash
You know I have your back anytime lady!!
That was tough but a grear challenge to start the day!
I’m super impressed with how early you attacked this!
Done! Modifying for knees but still intense and sweating!
I have no doubt! Great work lady!
Didn’t have time to do this later so finished it while my babies were still sleeping. Feels amazing to be dripping sweat!
I couldn’t agree more! It’s the best release going!!
You are so badass!
Well thank you! Right back at you babe!
Nous sommes fini!
Bon appetite! That’s all I got lol
Happy Sweaty Wednesday ?
Perfect hump day workout!
I wish that I had just videotaped my workout complete with rambunctious dog and 2 toddlers….
I wish you had too! I would have gotten a kick out of that!
Wow just as I rember tough one. Crazy to see you pregnant lol. Walked the dog for 40minutes in this cold but great freshness. Ty ash
I know!! I bet it was so fresh out!! It’s kinda nice to get out in this weather. Cool the pup forces that.
Such a goodie! Thanks, Ash
I’m just not coordinated enough for clapping push ups lol. Don’t know why! Didn’t have time for a second round this morning but I’m feeling awake and sweaty. Thanks for the morning workout! Have a good day Ash!
Amazing! You’re most welcome and don’t worry about the push ups. However I wish I could have seen you trying lol
Love these short, tough workouts! You were so fit during your pregnancy!
I tried!! As I look back, I even surprise myself!
short and sweaty!
Beauty!!!
Wow so intense even though it was just a quick one! Don’t think I could do another round right now!
Me either!! Good work!!
Done!
????
TThaak you so much for being so mindful of these December workouts and keeping them quick – sure helps me to stay on top of each one!
Our pleasure!!!
Although we do have some longer ones coming at you next week ?
Don’t let the short workout fool ya ladies! That one was intense! So incredible what you are able to accomplish in just 15 short minutes :)
Isn’t it the best?! I’d much rather do this than throw down for an hour!
Killer 12 minutes. Royally Fit Saturday list complete, now off to bath and get ready for Christmas #2! See you again to get sweaty Sunday! I’m going to need it after this afternoon/evening!
Yay!! So pumped you fit ya in today!! Have fun tonight and see you tomorrow!!
Holy sweat balls!!
Love me some sweaty balls