GoFit PLYOBOX, Manual

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PLYOBOX
EXERCISE
EXERCISE SETS TIME REST
Step Ups Step Ups 33 25-30 sec 25-30 sec AR AR
Plyo Jumps Plyo Jumps 33 25-30 sec 25-30 sec AR AR
Push Ups Decline Push Ups Decline 33 25-30 sec 25-30 sec 2 min 2 min
Lateral Step Ups Lateral Step Ups 33 25-30 sec 25-30 sec AR AR
Single Leg Squats Single Leg Squats 33 25-30 sec 25-30 sec AR AR
Lateral Running Man Lateral Running Man 33 25-30 sec 25-30 sec 2 min 2 min
Knee Tucks Knee Tucks 33 25-30 sec 25-30 sec AR AR
Push Ups Incline Push Ups Incline 33 25-30 sec 25-30 sec AR AR
Dips Dips 33 25-30 sec 25-30 sec 2 min 2 min
C
AR
DIO
W
OR
K
OU
T
EXERCISE SETS REPS REST
Step Ups Step Ups 33 15 15 2 min 2 min
Lateral Step Ups Lateral Step Ups 33 15 15 2 min 2 min
Plyo Jumps Plyo Jumps 33 15 15 2 min 2 min
Lateral Plyo Jumps Lateral Plyo Jumps 33 15 15 2 min 2 min
Altitude Landings Altitude Landings 33 15 15 2 min 2 min
Low to High Progression Low to High Progression 33 15 15 2 min 2 min
High to Low Progression High to Low Progression 33 15 15 2 min 2 min
PL
YOME
TR
IC
W
OR
K
OU
T
(AR)
30 Second Active Recovery
March in place, Jumping Jacks, Push-Ups,
Mountain Climbers or Squat Jumps
ADVANCED
3-4 x weekly
The Plyometric workout should be
performed on alternate days to
the Cardio Workout