Time to get fit! HIIT workout series by Joanne Encarnacion! Part 2

Ready to get fit and challenge yourself both mentally and physically?  This week we are lucky enough to have Joanne Encarnacion (@gofitjo) put together a high intensity interval training workout series – and it’s a tough one!

Jo is a fitness and lifestyle blogger from San Francisco, CA. Jo having once struggled with self-image has seen some amazing results with sheer determination and persistence! One rep at a time she is sharing her journey to a healthier and happier life.

If you didn’t see part one of Jo’s workout make sure you check it out in our previous posts.

Workout #2 - Wednesday: Plyometrics


Box Jumps


  • Find a bench or a 24” box
  • Stand directly in-front of the bench or box with feet directly under the hips and hands by your side 
  • Lower yourself into the jumping position by bending at the knees and hips making sure you keep your head up and back straight
  • In one explosive movement (no run up or step in) jump from the crouched position onto the box and stand tall
  • Return to your starting position by either stepping down off the box or jumping backwards
  • Complete 4 sets of 20 repetitions


Jumping Lunges


  • Get into a comfortable lunge position (either foot to begin with)
  • Lower into the lunge position and explode out of the lunge jumping up and quickly swapping leg positions in mid-air - making sure to keep your head high and back straight
  • Land in the opposite lunge position and complete the same steps
  • Complete 4 sets of 20 repetitions


Sumo Stance Jump Squats


  • In a standing position, widen your feet to double shoulder width and rotate your feet 45 degrees from front position
  • Activate core and keeping your back straight descend into squat position – to the point where our lower and upper leg make a 90 degree angle
  • Explode, jumping out of squat position land in same position and repeat movement for 4 sets of 20


Speed Skaters/Ice Skaters


  • From a normal standing position sweep your right leg behind your left leg and hop to that side whilst bringing the corresponding your right arm across your body
  • After landing quickly hop – covering as much distance as you can – to your left landing on your right foot sweeping your left leg behind your right leg and swinging your left arm across your body
  • Continue this movement side to side and cover as much ground as possible repeat for 4 sets of 20 repetitions


Plyometric Pushups 


  • Get into a regular pushup position; hands shoulder width apart and feet as wide as you need to keep balance (the wider the more balanced)
  • Once in position, lower into pushup until chest is just off of the ground and on ascent explode out of the pushup and away from the ground lifting your hands off the ground
  • On the descent land back into position straight into the push and repeat the process
  • Repeat for 4 sets of 12 repetitions (for a more challenging exercise add a clap on the ascent of your pushup)


Good luck with this high intensity plyometric based workout – workout 3 of this series will be released Friday! If you loved this workout please don't forget to share it - we'd also love to hear how you go with it so leave your comments below!

W: gofitjo.com

F: @gofitjo

I: @gofitjo


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