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Agility Stepper And Plyometric Workout For Beginners

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Working with fitness clients one-on-one over the years taught me that a lot of people are… what’s a nice way to say this?not fond of jumping.

And I get it, I do. Getting both feet off the ground can be a little nerve-wracking, especially if you haven’t developed the core strength and balance skills necessary to control the jumping, which is why I don’t recommend plyo (which is short for plyometric, or jumping) workouts for beginners.

But, once you have the basics down and have gained some self-confidence with body control, plyometric and agility workouts can be a lot of fun. You’ll target your lower body muscles for strength and speed and practice the quick directional changes that helps you in real life unexpectedly unstable conditions. And, oh my goodness, this workout will get you sweaty!  

I thought it was pretty serendipitous to celebrate Leap Day (February 29th) with a leaping, jumping, and hopping workout, and I hope you enjoy it, too. I rated this workout as INTERMEDIATE because of all the jumping; other than that, the format is simple to follow.

You’ll need an aerobic stepper (mine is adjustable, and I left it on a lower setting) and a timer to do this workout on your own. Or you can follow along in real time with the video below.

Plyo And Agility Stepper Workout

Set your timer for intervals of 50 seconds and 10 seconds – neither one of these is rest!

Each ten second interval will be Jump Ups, the 50 second intervals are as below (do each exercise once):

  • Step Ups (one interval leading with your left foot and one interval leading with your right)
  • Lateral Step-Overs
  • Fast Ups (one interval with your left foot, one interval with your right)
  • Side Hop Ups
  • Around the World Lunges (one interval with your left foot, one interval with your right)
  • Jump Overs
  • Lateral Leap Overs
  • Toe Tappers

Finisher:  Plank Jumpers

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.