If you are bored with your current program, the following are sure to change things up, add a little spice to your workout, and challenge you.  Add in one or all!  If you have joint pain or special orthopedic conditions, please check with your physician before performing any of the follwoing exercises.  Have a blast, and step it up!

Sprints: Warm up for about five minutes by jogging lightly. Do 10 -15 sprints of about 40 yards each with a light jog in between each one. Start in a lunge position with both hands on your front knee and keep your abs pulled in. Explode into a full run and go all out for the entire 40 yards. You'll be soaring for a week after this!

Football Drill: Stand with your feet hip distance apart, knees slightly bent, and torso leaning forward with a flat back. Run in place, quickly shifting your body weight from the left leg to the right as fast as you can [remember Flashdance?] then quickly drop down into a push-up position, pop back up and repeat.

Plyo Push-ups: Lie face down on the ground and raise your body onto your toes and hands with your hands perpendicular to your shoulders. Keep your abdominal muscles contracted and your spine in a neutral position. Push off the ground with your upper body and quickly clap your hands, then inhale and bend your elbows as you lower your body to within three inches of the floor. Exhale as you push back up to the starting position. Repeat for 3 sets of 20.

Helpful Tips Whenever you're performing plyometric moves, make sure you: Land Softly: Imagine you're landing on marshmallows. Bend Your Knees: This will protect delicate knee joints and help with a soft landing. Make Full Foot Contact: Don't land on your toes or your heels; it may cause you to lose your balance and fall. Take Minimal Pause Between Moves: The longer you wait, the less power you'll have - keep it moving.

Frog Leap: Squat down and place your feet a little wider than hip distance apart. Place both arms inside your legs and put your hands on the ground between your feet in a frog-like position. Push off the ground with your hands and legs and propel your body straight up into the air. Keep your arms in the same position and land back down into a squat. Repeat 15 times.

Front Power Jump: Stand with your feet together, abs pulled in tight. Using your arms to propel your body, bend your knees and explode upward; if you can, let your heels hit your butt. Try to land softly and immediately repeat.
Do 3 sets of 15.

Over Powers: Use a low bench or step and place the bench about a foot in front of you. Stand with your feet together, abs pulled in tight. Using your arms to propel your body, bend your knees and explode up and forward over the bench. Do 3 sets of 15.

Lateral Power Jump: Stand next to the bench about a foot away from the edge. Keep your feet together and pull your abs in tight. Using your arms to propel your body, jump up and forward, landing on the bench with both feet. Immediately jump off and repeat the jump for 3 sets of 15.

One-legged Power Jumps: Stand facing the step with your abs pulled in tight. Leading with the right knee, jump up and let your right knee drive your body up and forward, landing with your left foot on the step. Immediately drive your left leg up and back. You can use your bent arms in a circular motion for added propulsion. Repeat for 3 sets of 15.

Airjacks: Start from a squatting position, and touch your fingertips to the ground at your sides. Explode upward and form a high "V" with both arms and legs spread out. Come back down softly and immediately jump back up. Repeat for 3 sets of 20.

Ball Catch: Stand with your abs pulled in, and place a small, lightweight ball between your ankles. Jump up and, using your ankles, throw the ball up in front of your body and catch the ball with your hands. Repeat for 3 sets of 12 to 15.

**The longer you wait between each exercise, the less power you'll have**

**If you have any joint or bone issues, it's best not to attempt plyometric exercise.**