Plié Squat Jump

A surprisingly challenging exercise, the Plié Squat Jump will definitely have you “feeling the burn” in those legs. Standing with feet wider than hip – width apart and toes pointed out at a 45-degree angle, lower your hips while keeping your pelvis tucked under and your knees over your feet. As you return to the start position, power through your heels, then toes, jumping off the ground. As you land back in the plié position, bend those knees to absorb the impact. Immediately use that momentum to power up into another jump. These jumps squats should be fluid, especially in the knees and ankles. Do this for time (30-45”) or reps 10-15.

Notes: Because this is a quick plyometric movement, it’s even more important to be aware of your posture and form. Keep your torso tall and think of your legs as springs. If you have lower back, knee or ankle issues, stick to the easier option.

Easier: Do the movement exactly as above but as you power up through the movement, only go to your toes (do not leave the ground) and then sink back down to the squat. You will still get the feeling of the explosiveness of the exercise and the cardio but without all the impact on the joints.

Harder: Make the jumps higher and/or faster reps. Obviously you can increase the number of reps or length of time to do them.

Ultimate Challenge: Perform the Plié Squat Jump as above BUT… click the heels together one or more times before you land softly in to the squat and repeat until the legs are jello.