Transform Your Workout with a Plyo Box: 6 Full-Body Exercises for Ultimate Fitness


Few pieces of gym equipment rival the versatility of a plyo box. Often seen in fitness centers, this dynamic tool is a favorite among personal trainers and fitness enthusiasts. Morgan Olson, ISSA, CF-L2, and founder of Babe Go Lift, highlights its benefits: “They allow you to functionally move and strengthen your entire body.”

No Box? No Problem!

If you don't have access to a traditional plyo box, you can still reap the benefits. Olson assures, “You can use a squishy box, bench, or step if your gym doesn’t have one. Outdoors, even a bench or rock will work.” Just ensure your substitute can support your weight, stay stable, and be between 16 to 24 inches tall.

Perfect for a no-fancy-equipment-needed fitness reboot, here are six straightforward, full-body exercises you can do with a box. Incorporate them into your existing workout or create a complete routine by doing all six.

1. Box Step-Ups

Target your thighs, hips, glutes, and core with this classic move. Olson calls the step-up “gold for toning and lifting the underbutt and improving cracky hips.”

Directions:

  1. Step your foot onto the box, keeping your knee slightly out and over the ankle.
  2. Drive up through your heel, tucking your ribs and squeezing your glutes.
  3. Stand tall, then return to the floor by leaning your chest forward to counterbalance your weight.
  4. On the return, drag your back foot against the box for stability.
  5. Switch legs and complete another rep. Aim for 10 reps per leg, 20 reps total.

Tips:

  • Don’t hike your hip.
  • Keep your chest centered over your knee.
  • Ensure your knee is over your ankle.
  • Drive through your heels.
  • Keep your back foot relaxed.

2. Box Pushups

Enhance your shoulder, biceps, triceps, and back strength with this incline pushup. It’s a great intermediate step if you can’t yet perform standard pushups.

Directions:

  1. Place your hands shoulder-width apart on the box.
  2. Get into a tight plank position.
  3. Slowly bend your elbows and lower your chest to the box.
  4. Push back up to starting position by protracting your shoulder blades.
  5. Complete 10 reps. If easy, aim for 20 reps.

Tips:

  • Maintain plank position.
  • Engage your core.
  • Keep feet together and glutes squeezed.
  • Draw shoulder blades back.
  • Push chest away from the box.
  • Keep elbows close to your ribs.

3. Box Calf Raises

High-rep calf raises can increase leg power, running speed, and reduce the appearance of cankles.

Directions:

  1. Stand with your feet slightly narrower than shoulder-width apart.
  2. Shift weight to the balls of your feet with heels off the box.
  3. Rise to your tiptoes and hold for 2 seconds.
  4. Lower heels below box height and hold for 2 seconds, then drive back up.
  5. Perform 20 repetitions.

Tips:

  • Hold a wall for balance.
  • Keep heels over the box.
  • Hold at the top.
  • Lower heels with bent knees.
  • Drive back to tiptoes.

4. Box Dips

Work your triceps, chest, shoulders, and core with box dips, an effective exercise to reduce the appearance of “bat wings.”

Directions:

  1. Facing away from the box, place hands on the edge shoulder-width apart.
  2. Walk feet out until legs are straight. Lift your butt off the box.
  3. Bend your elbows to lower your body until shoulders are in line with elbows.
  4. Press palms into the box to return to start.
  5. Complete 10 reps. If easy, aim for 20 reps.

Tips:

  • Keep fingers pointed toward your body.
  • Legs and arms should be straight.
  • Elbows should point back as you lower.

5. Burpee Box Jumps

Combine burpees and box jumps to improve cardiovascular stamina and strengthen your entire body.

Directions:

  1. Stand 2 feet from the box, feet shoulder-width apart.
  2. Reach hands to the ground and jump feet back into plank position.
  3. Lower your body to lie on the floor, release hands.
  4. Press off the floor into a pushup, jump feet under hands.
  5. Return to standing and jump onto the box.
  6. Step or hop down from the box.
  7. Aim for 20 reps.

Tips:

  • Hands to floor.
  • Lie down and press into plank.
  • Jump feet to hands, stand, and jump on the box.
  • Return back down.

6. Depth Jump Plus Jump

This plyometric exercise enhances lower body strength and explosiveness.

Directions:

  1. Stand upright on the box.
  2. Step off with your dominant foot (not jump).
  3. Land with both feet and immediately jump as high as possible.
  4. Absorb landing impact by pushing hips back and bending knees.
  5. Do 10 reps total, resting as needed.

Tips:

  • Step down, don’t jump.
  • Jump immediately after landing.
  • Land with bent knees.

Full-Body Workout Routine

Workout Instructions:

  1. Complete each of the 6 exercises for the noted repetitions, in order, without resting between moves.
  2. After completing all 6 exercises, rest for 1-2 minutes.
  3. Repeat for a total of 3 rounds.

This routine should take 25 to 30 minutes, making it a quick yet comprehensive workout to kickstart your fitness journey. Ready to get started? Grab a plyo box and transform your workout today!

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