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Get Super Fit Thanks To This Plyo Box Workout
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Get Super Fit Thanks To This Plyo Box Workout

Get Super Fit Thanks To This Plyo Box Workout

Getting started is one of the hardest things when it comes to your health and fitness, I often tell clients that motivation actually happens in the doing. So when it comes to times of the year like Spring (funnily enough known for being a time of renewal) starting something new is a great way to spark some positive health changes for yourself. 

Obviously generally speaking the weather is better in Spring, so my first bit of advice is to get outside and go for a walk. Your body is made to move and walking is one of the most underrated forms of fitness going.  Walking improves fitness, heart health, helps alleviates depression and fatigue, improves mood, is less stressful on joints, can help prevent weight gain, reduce risk for cancer and chronic disease, improve endurance, circulation and posture. Crikey, when it's put like that walking is bloody awesome. Even better, studies show walking in nature reduces ruminating over negative experiences, which lowers risk of depression.

My next bit of advice is to try something new!

Try this Plyo Box Workout

When you need to change up your routine sometimes it's as simple as grabbing a new piece of equipment for inspiration. It's one of the reasons we love Plyo Boxes. We teamed up with Adelaide based PT Tayla Goody to show you an awesome 4 move workout with the Xpeed Plyo Box. 

Required for this workout:

1 x Plyo Box

1 x Slam Ball

2 x Rubber Hex DB's

The Workout:

This workout is set up like a classic tabata workout. Where you complete a quick burst of exercise followed by a short rest. The timing of this workout is set to 40 seconds on - 20 seconds off (rest). If you feel like that is too strenuous, you can switch it up for a 30 - 15 or 20 -10 ratio.

Complete 5 rounds of 40 secs on 20 secs off of the following exercises.

Step Ups

  • Stand tall holding arms by your sides, and place your right foot on the box so that your hip, knee, and ankle are all bent 90 degrees.
  • Keeping your chest up and shoulders back, drive through the heel of your right foot whilst pushing off of your left foot.
  • Step up on the box, pause, and then lower your body back to the starting position under control. Alternate sides until the 40 seconds is up.

Step Over To Slam

  • Start with your feet shoulder width apart extend arms above your head whilst holding the slam ball in your hands, thrust the ball towards the ground to create as much force as possible.
  • Pick up the slam ball by squatting and scooping the ball up to a resting position on your shoulder. 
  • Step up on the box, one foot at a time extending through the hips, step down on the other side, repeat slam movement two times before stepping back across the box. Repeat for the 40 second duration.

DB Split Squat

  • Stand 2 to 3 feet in front of plyo box. Extend your left leg behind you and rest your toes on the box. Rest 1 x DB on your opposite shoulder.
  • Keeping your torso upright, slowly lower your left knee towards the floor.
  • Reverse the move and return to the starting position.
  • Swap sides halfway through.

DB Thrusters

  • Start in a standing position with your feet shoulder-width apart with a pair of DB's resting on your shoulders, palms facing inwards.
  • Keeping your chest upright, sit down and back into the squat position.
  • As you drive up from the base of your squat, push the DB's above your head as you stand up.
  • At the same time as lowering the DB's back to your shoulders, sit down and back into your next squat. Repeat for desired time of 40 seconds.


This is a short but sharp workout with the Xpeed Plyo Box that will burn loads of calories in a short space of time. Workouts like this are a great way to switch up your training to achieve new results and freshen your approach to health and fitness. 


simon mitchell fitness warehouse head trainer   Written by Fitness Warehouse Personal TrainerSimon Mitchell

Simon has a Bachelor of Human Movement, is a certified FMS trainer and has worked in the fitness industry since 2003. Simon started his fitness journey as a trainer with iNform Health and Fitness before moving into commercial radio and then back into fitness with Bodyism in the United Kingdom and Australia. A career highlight was being one of Daisy Ridley's personal trainers on Star Wars IX - The Rise Of Skywalker.


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