Workout of the Week: Up & Down Fitness Fun!

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Ready for some fitness fun??

Today’s workout is guaranteed to get you jumping up and pushing down. We’re talking burpees, plyo box jumps, and mountain climbers.

We’ve mixed in a good amount of cardio too, so you’ll be able to burn off fat and get those muscles toned!

This workout follows the “11 Rep Round” model. You are going to do either plyo box jumps or burpees, but you will always end up doing 11 total reps per round. Go at your own pace! You’ve got 11 minutes to pump out as many rounds as you can.

You ready for this?


Warm Up

Butt Kickers

High Knees

Jumping Jacks

Mountain Climbers


Time: 3 minutes, 20 seconds

Repeat: 2x

Transition Time: 40 seconds

Time at End of Warm Up: 4:00


Primary Movement – Plyo Box Jumps (top row below)

Secondary Movement – Burpees (bottom row below)


Rep Order:

10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10


Time: 11 minutes

Repeat: As many times as possible

Transition Time: N/A

Time at End of Workout: 15:00


Note: If you don’t have a plyo box at home, you can use a small stool instead!

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stool or platform instead!

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