30 Day Plyometrics Challenge - Best Fast Twitch Workout for Women

30 Day Plyometrics Challenge – Best Fast Twitch Workout for Women – Explosive Training

plyo teaser

So you want to slim down and develop sexy thighs. But you also want to build muscle. But you don’t want to get too big or bulky. Well get excited because there is a way! This quick, 30 day plyometric exercise challenge is perfect for you. Without taking a big chunk of time out of your day, you will be able to accomplish all of those fitness goals and feel pretty awesome while you’re doing it.

What are Plyos?

You may be asking, “what exactly are Plyometrics?” Great question. Previously known as “jump training,” plyometric exercises focus on exerting maximum force in short bursts of movement. This means, you will be going hard for a short amount of time, rather than doing slow and steady exercises – which there is nothing wrong with, and they have their own benefits, but for this challenge we are going quick and hard. Athletes use this type of exercise training to increase their power and speed, but it has made its way into the gym setting, and even the home, because of its great benefits.

You will be doing multiple plyometric exercises throughout this challenge. Here are the ones you’ll see and how to do them. (There are many more plyometric exercises, but for the ability to do this challenge at home, the ones chosen do not use any equipment).

Squat Jump

Perform the down motion of a squat, and instead of just standing up, jump up. As you come down from the squat, make sure you do not lock your knees. Instead slowly bend your knees back into the squatting position.

Mountain Climbers

mountain climbers

Beginning in a straight arm plank position, alternate driving your knee to your chest. Start slow to get the movement down, and work your way up to a running speed.


I know, I know, push-ups aren’t the favorite, but you can always do “knee” push-ups as you build your upper body strength.

Jump Lunges

Do a lunge with your right leg in front. As you jump out of it, alternate to a lunge with your left leg in front. Also see – 30 day thigh challenge.

Jumping Jack Plank

Beginning in a straight arm plank position, move both feet apart and then back together, like you would when doing a jumping jack.

High Skip

Remember how much fun skipping was as a little kid? Keep that in mind as you skip for height, reaching up to the sky with each skip.



Don’t be scared, burpees are tough but very doable. The sequence of a burpee goes like this: stand, squat (hands to ground) bounce legs out behind you (straight arm plank position), do a push-up, bounce legs back to the squatting position, stand up, and jump.

High Knees

Like you’re running in place while getting your knees up to your chest.

Ice Skater

Pretend you’re a speed skater, switching side to side with a slight jump and kicking your inside leg behind you.

Frog Jump

Remember leap frog? Then you’ve got the idea. Get your butt to the floor, and come up jumping high and far.

Straight Arm Plank

Straight arms, flat back, tummy tight, supported by the balls of your feet. Don’t forget to breathe!

Jumping Jacks

Stand with your feet together and hands by your side. Jump, spreading your legs apart and swinging your arms high, so your limbs make an X shape, then jump back to the starting position.

Getting excited? Good! Next find out what makes these exercises so great.

Benefits of Plyos

Without getting too scientific, let me explain why you need to do this plyo challenge if you want to slim down, tone up, and get your cardio done all at once. The more muscle you have in your body, the more fat you burn not only when you exercise but when your body is at rest as well. (This is why it is important to do strength training exercises). When you do traditional cardio exercises, though you are burning fat, you risk the chance of burning muscle as well. We don’t want that! We want to conserve muscle and burn fat at the same time. This is where plyos comes in. The quick, fast paced speed of the movements burn fat, while the exercises themselves are ones that not only conserve, but build muscle. In this challenge, you will see variations of the squat, the plank, upper body strengthening exercises, and many more strength building exercises that when combined with the plyometric, “jump training” will get you quick results.

Falling Off the Schedule

First things first, it’s ok! Life happens. Sometimes we forget, sometimes we are too busy, and let’s be honest, sometimes we just straight up do not feel like working out. If you miss one day that’s alright. The best thing to do is to start where you left off, and don’t worry about trying to make up for a lost day. Just turn it into a 31 day challenge with an extra rest day. No big deal.

If you happen to miss multiple days in a row, however, the rules change a little. After missing a lot of days, it is best to just take it from the top. Don’t feel bad about starting over though! Chances are you will be more determined to complete the challenge on your second go around. The challenge is designed to build your strength at a steady pace, letting your body adapt to the movements, making sure to not tear any muscles or make you too sore to the point where you can’t complete it. So after missing a few days, instead of throwing your body right back into a higher rep range, you will get the most out of it by starting at day one.

Quick Tips

Doing a challenge is a great way to jump-start your fitness lifestyle, push yourself to new limits, reach new goals, and see the results you want. But they only work if you stick to them. Here are some quick tips to use when doing any fitness challenge to help you stay on track and have fun while you’re doing it!

  1. Invite your friends to join you! Every thing is more fun when your best friends do it with you, so make it a team challenge. This way, you will have your friends to keep you accountable, push you, and make this challenge that much more fun!
  2. Listen to your favorite music! Even though it does not take too much time out of your day, working out is always more fun when you are listening to the hottest new hit or your favorite indie band.
  3. Be consistent! Do the exercises for the challenge each day at the same time and in the same place (if possible. I know life is busy, so do this to the best of your ability). When you have a routine to follow, you are more likely to not miss a day and actually complete the challenge.

This is a fast paced, high intensity challenge. For that reason, a quick tip would be make sure you have eaten and are performing this challenge when you are fueled and have energy. The more energy you have, the better you will feel when you do your plyometrics each day.

Plyometric Challenge

So let’s get started! In 30 days you will be the queen of plyometrics and see the results in your body that you have been working so hard to accomplish. This challenge can be done at home, as it does not require the use of any equipment.

There are three different exercises for each day. This challenge is set up for you to perform 3 circuits each day. This means you do the first exercise once, the second exercise once, and the third exercise once with minimal breaks in between. And make sure you are paying close attention to how many repetitions you are supposed to do for each exercise. Once you have gone through them all one time, go back to the first exercise and do it again, followed by the second and third. You will do this three times each day.

Cherish your rest days and make sure you do not skip them. Rest days are placed throughout the challenge, so that your muscles will have time to relax, refresh, and become re-energized as the exercises get more intense. In is important to take these rest days in order to avoid overworking your body and being susceptible to injury.

So now, hop off that couch, make sure your water is nearby, and get your sweat on!

plyometrics challenge

Also try the 30 day ab challenge!

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