Plyometrics, or jump training, is an effective way to not only get a kick-ass body weight workout done, but to incorporate some cardio so that you sweat your ass off! We're going to focus on explosive movements today, so do some light calisthenics (jog, jumping jacks, hindu squats, burpees) to get that blood flowing. Oh, and grab a towel, you should need it!

1 minute of body weight squats
30 seconds rest
1 minute of push ups (may be modified)
30 seconds rest
1 minute of ankle hops (hop just high enough that your toes get off the floor)
30 seconds rest
1 minute of line hops (hop side to side, two to the right, two to the left)
30 seconds of rest
1 minute of jump squats
30 seconds of rest
1 minute of push ups (with a clap)
30 seconds of rest
1 minute of split squats (rear leg may be elevation on a chair)
30 seconds of rest
1 minute of split squats (other leg)
30 seconds of rest
1 minute of tuck jumps (jump up and tuck your knees to your chest)
30 seconds of rest
1 minute of box jumps (jump softly on top of box and step off)
30 seconds of rest

After completing your last set of box jumps and taking your break, repeat the workout in the reverse order. Enjoy!