Week 1 Workout 4: PLYO

Week 1 Workout 5: Legs
November 19, 2016
Week 1 Workout 3: HIIT
November 19, 2016

Week 1 Workout 4: PLYO

It is PLYO day! Let’s jump jump jump!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Rest one minute between each exercise and repeat the entire circuit for 3 times


SKI JUMPS          100 reps


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  1. Standing with both knees slightly bent.
  2. Jump up to the left (or right). Land with knees slightly bent. Swing your arms as needed to stay balanced.
  3. Repeat the action towards the opposite direction.


ONE FOOTED HOPS          50 reps (each foot)


  1. Standing on one foot as the starting position.
  2. Hopping with one foot without the other foot touching the floor. Swing your arms as needed to stay balanced.
  3. Repeat with the other foot.

JUMP FORWARD AND BACK          25 reps


  1. Standing on both feet with your knees slightly bent.
  2. Jump forward and land on both feet. Regain balance.
  3. Jump backward to the starting point and land on both feet. Swing your arms as needed to stay balanced.
  4. Repeat.

Did you work up a sweat? Great work! Now cool down on a foam roller or stretch on a yoga mat. Drink more water or enjoy a protein shake!

In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach