You don't have to lift weights to reach peak performance. Plyometrics -- superfast explosive movements -- can improve your athleticism and skyrocket your fitness to an insane level, says Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan. The reason: Plyos recruit your fast-twitch muscle fibers -- the same ones that help you jump, cut, and sprint on the court or field.
Use this plyo challenge to test your athletic ability. It consists of two of Durkin's favorite explosive lower-body moves: the skater hop and split jump. They'll help you build faster, more powerful legs, while elevating your heartrate and burning serious calories at the same time. However, all that jumping and bounding can be tough on your joints, so make sure you land softly and under control with each rep. (Try these 5 Secrets to a Perfect Workout and you'll never be held back in the gym again!)
Here's how the challenge works: Perform as many skater hops as you can in 20 seconds. Rest 20 seconds, and then complete as many split jumps as possible in 20 seconds. Rest for 20 seconds again. That's 1 round. Repeat 3 more times, counting your reps each round. Add up your reps for your final score. Your goal: 210 total reps. Let us know your score in the comments below.
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