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Full Body Plyometric Workout for Beginners

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In this video, TestoFuel’s Jason Sani shows us the best full body plyometric workout for beginners you can do at home without a gym, or weights.

These explosive exercises are high impact, high intensity workouts that promote muscle size and strength. They also create the optimum conditions for maximum testosterone production.

And it’s all possible through the power of Plyometric training.

Beginner’s Intro to Plyometric Training

This is a special kind of workout that is also known as ‘Jump Training’.

This is an explosive plyometric workout that exercise muscles at full exertion without the need for weights or a gym.

In the above video, Jason Sani runs through several of his favorite plyometric exercises for beginners and how you can get the best workout a gym at home.

Rep Range:

For this workout Jason recommends a circuit of 3 exercises.

The first set consists of 30 reps (10 reps of each exercise), followed by a second set of 9 reps of each exercise, and so on, reducing a rep of each exercise every set.

Aim to complete 10 sets, until there are no reps left to do. It should take around 10 – 15 minutes and you’ll be burnt out by the end of it.


Exercise #1: Jump Squats

The squat is the ultimate leg exercise to build both size and strength – and it’s also great for encouraging your body to create more testosterone and growth hormone: The Jump Squat.jump-squats

Doing Jason’s Jump Squats is a serious workout for your lower body, done right, you’ll really feel it in your:

  • Quads
  • Hamstrings
  • Glutes
  • Core

Here’s how to perform a Jump Squat:

  • Stand up with your feet shoulder-width apart
  • Bend your legs outward and lower yourself into a squatting postiion
  • Get as deep as you can with your arms out in front of you for balance
  • Driving from your heels, push  yourself up off the ground into a jump
  • Upon landing lower yourself back into the squatting position
  • Jump again
  • Repeat

This is one of the tougher exercises in this circuit – and all without the need for weights!


Exercise #2: Lunge Jumps

Keeping with the same idea of jumping between reps, the Lunge Jump is a little different – but definitely still effective.lunge-jumps

It’s a very explosive exercise and great for plyometric circuits. We can see why Jason’s chosen this particular exercise for us.

Working your:

  • Quads
  • Hamstrings
  • Hip Flexors

Lunge Jumps help you target more of the supporting muscles that you use during jump squats, and gives your legs that desirable ‘all-over’ development.

How to do a lunge jump:

  • Standing up with a straight back, stagger your feet with one in front of the other with your knees slightly bent
  • Push off the ground into a jump the air, and land lowering yourself into a lunging position
  • Jump again, this time switching the position of your feet
  • Aim to bend your back leg underneath your body, with your front leg bending to a 90 degree angle
  • Repeat

As your feet are so far apart for this exercise, it’ll also works your core as your body works to keep you balanced.

All in all, it’s a great exercise and a top beginner choice for full body Plyometric workout.


Exercise #3: Plyo Push-Ups

Now that we’ve done the lower body, it’s time to cover the upper body – and you’d struggle to find an exercise better than the Plyo Push-Ups.plyo-push-ups

Another great exercise to add to any Plyo circuit and is great for developing a strong and sculpted upper body.

Plyo Push-Ups exercise your:

  • Chest
  • Shoulders
  • Triceps
  • Back

Here’s how Jason recommends you do them:

  • Start in the regular push-up position
  • Bend your arms and go deep towards the ground
  • Press-Up explosively pushing your upper body off the ground
  • Land back into a press up position
  • Repeat

To get more out of this exercise, after pushing off the ground, clap and return to the standard press-up position.


Plyometric Full Body Workout Conclusion

Overall this is a great workout for anyone who doesn’t have a lot of time, or access to weights, but is still looking to boost muscle mass and raise testosterone.

Only taking up to 10 – 15 minutes, you can perform these exercises on the go or at home to make effective gains.

The explosive body weight training helps improve both muscle mass and size, as well as improving testosterone levels.

Another way you can do this is by using a natural testosterone booster like TestoFuel. Using a careful selection of natural ingredients, TestoFuel supports more natural testosterone and promotes circulating testosterone.

To find out exactly how TestoFuel does this, click here.


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