5 Plyometric moves for power and speed

by purelytwins

Great full body no-gym needed plyometric workout that will have you jumping and hopping to a stronger body. Plyometric bodyweight moves for explosive strength and speed. And they all can be done at home or outside. Torch calories with our favorite plyometric moves and have fun doing it.

5 Advanced bodyweight plyometric exercises to burn fat. No gym required you can do this workout in the comfort of your own home.

Volleyball was our sport. We loved playing it and miss it. We keep trying to find a local group to play with but always forget.  So, we’ve put together a group of moves that we remember doing all the time when we played in high school. Yes, this brought back a lot of memories. We loved plyo training as we would love to see how our vertical jump and speed would increase.

Plyometric also known as “jump training” (which is what our coach always said). These kinds of exercises have the focus of explosive movement with the goal of increasing power.

Here are 5 moves to add to your workouts for more burn.

Okay let’s do this workout together! Get ready to feel the burn and have some fun. Are you in?

Increase speed and power with these 5 plyometric moves

Grab your workout buddy and do this workout with us.

*Disclaimer: make sure to consult with your doctor before trying a new workout routine. If you feel any pain or discomfort while exercising, stop.

Equipment:  chair

Style of workout:  plyometric moves

Workout focus:  lower body

Make sure to leave us a comment down below sharing how you liked this workout. We love hearing from you. It’s motivation for us!

On Instagram? Make sure to use the hashtag #ptsisters #purelytwins so we can come cheer you on!

Burn fat with these 5 plyometric exercises. No gym. No fancy equipment. These moves are fun and challenging, so if you are looking for a new fitness routine give these 5 moves a try. Are you ready ladies? Let's do this together.


 5plyoexercises (Click to download your pdf)

All of these moves are challenging and effective.

The star jump is one of our favorite moves. It focuses on stretching and contracting muscles to increase explosive muscular power.

Single leg power ups are great for power and lateral jumps are great for speed.

The dot drill will increases your agility.

Let us know which move is your favorite.

We rise by lifting others up.


Mantra for the week – We rise by lifting others up. 

This is a different type of mantra. Guess it is more of a reminder.

Thanks for working out with us today.

We hope you enjoyed it! Let us know what was your favorite move.

See you in the next workout.


Lori and Michelle

Get yourself more real time fat burning at home workouts here. 

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Kate G March 28, 2016 - 6:03 pm

I recognize some of these moves from the Just Move program! And the dot drill is a new one for me that I think I will really enjoy.
Thanks ladies!

purelytwins March 28, 2016 - 8:31 pm

You will love the dot drill.

Graham July 16, 2016 - 10:03 pm

Another good, simple, straightforward set of exercises. I love your focus on supporting women entrepreneurs. I have that focus for oldies, encouraging boomers to know that age doesn’t matter. Keep up the inspirational stuff.

purelytwins July 17, 2016 - 10:42 am

Thank you.


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