The Versatility of Plyo Boxes in Fitness

Plyometric boxes are a standout tool in the realm of fitness equipment, similar in esteem to staple items in your wardrobe. Renowned fitness expert Morgan Olson, founder of Babe Go Lift, praises plyo boxes for their ability to engage and strengthen the full body efficiently. “They provide excellent functional movement,” Olson notes. The beauty of plyo boxes is that they aren’t exclusive to those found in the gym; you can also use sturdy benches, steps, or even nature's elements like rocks when exercising outdoors, as long as they are stable and within a height of 16 to 24 inches. This makes plyometric training exceptionally accessible.

6 Effective Box Exercises

Below, we outline six engaging exercises that utilize a plyo box to provide a comprehensive workout. You can easily integrate these exercises into your current routine or perform them as a complete workout. Let’s dive in!

1. Box Step-Ups

This exercise effectively targets your thighs, glutes, and core. Olson highlights that step-ups are particularly beneficial for toning the underbutt area and enhancing hip stability.

Instructions:

1. Step one foot onto the box, ensuring your knee is slightly above your ankle.
2. Push through your heel as you stand tall, engaging your glutes.
3. Lower yourself back down, leaning slightly forward for balance.
4. Drag your back foot towards the box to maintain stability.
5. Complete 10 reps on one leg before switching to the other.

Tips:

• Keep your hips level.
• Ensure your chest remains centered above your knee.
• Focus on driving through your heels.

2. Box Push-Ups

This variation of the classic push-up helps you build strength in your shoulders, arms, and back while allowing for better control and volume in your workout.

Instructions:

1. Place your hands shoulder-width apart on the box, and assume a plank position.
2. Bend your elbows to lower your chest to the box.
3. Press back up to return to the starting position.
4. Complete 10–20 reps.

Tips:

• Maintain a straight line from head to heels.
• Keep your elbows aligned close to your body.

3. Box Calf Raises

Focusing on your calves, this exercise helps enhance leg strength and can reduce the visual impact of calf-fatigue, sometimes referred to as "cankles."

Instructions:

1. Stand with your feet shoulder-width apart, heels hanging off the box.
2. Rise to your tiptoes and hold for 2 seconds.
3. Lower down beyond the height of the box, also holding for 2 seconds before returning to tiptoes.
4. Perform 20 repetitions.

Tips:

• Keep your knees slightly bent during the movement.
• Pace your movements to increase control.

4. Box Dips

An excellent choice for strengthening the triceps and upper body, box dips are particularly useful for women looking to tone their arms.

Instructions:

1. Sit on the box facing away, placing your hands on the edge, fingers pointing towards your body.
2. Lower your body by bending your elbows until your shoulders align with your elbows.
3. Push back up to the starting position.
4. Perform 10–20 reps.

Tips:

• Keep your elbows close to your sides.
• Drive through your palms as you lift yourself up.

5. Burpee Box Jumps

This dynamic exercise combines burpees and box jumps for a full-body workout that elevates heart rate while toning the entire body.

Instructions:

1. From a standing position, lower your hands to the ground and jump into a plank.
2. Complete a push-up, then jump back to your hands.
3. Explode upwards and jump onto the box.
4. Step or jump back down and repeat for a total of 20 reps.

Tips:

• Focus on maintaining a strong plank position.
• Land softly on the box to reduce impact.

6. Depth Jumps Plus Jumps

Depth jumps are excellent for building lower body strength and explosive power, essential for athletes.

Instructions:

1. Start by standing tall on the box.
2. Step down with one foot and land softly with both feet.
3. Explode upwards immediately after landing.
4. Complete a total of 10 high-quality jumps, resting as needed.

Tips:

• Ensure a controlled landing with bent knees.
• Focus on generating power from your legs.

Your Complete Full-Body Workout

Workout Instructions:

• Perform each of the six exercises above for the specified reps consecutively without resting.
• After completing all six, rest for 1 to 2 minutes, then repeat for a total of three rounds.
• This workout should last between 25 to 30 minutes.