![\"Bob](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/03\/10042346\/Bob-Harper-Plyo-Box.jpg\")
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You\u2019ve probably seen them at your gym or CrossFit<\/a> box. They come in many shapes, sizes and heights; some are solid and others squishier, but all can get the job done. We\u2019re talking about plyo boxes<\/a>.<\/p>\n So what job is it exactly that they do? A plyo box, short for plyometrics<\/a> box, is a tool that adds another element of challenge or modification to your workout routine. \u201cIt\u2019s one of the best things if you\u2019re utilizing your own bodyweight,\u201d says Bob Harper<\/a>, DailyBurn trainer. \u201cPropelling yourself up on the box, even if you\u2019re just stepping up, you\u2019re creating a force that you wouldn\u2019t have otherwise.\u201d<\/p>\n As their name indicates, this hollow or sometimes solid structure is used mainly for jump training<\/a>. However, Harper likes to mix in push-ups, dips and even burpees over the box, one of the more dreaded moves featured in his new DailyBurn Black Fire program<\/a>.<\/p>\n RELATED: <\/strong>DailyBurn Black Fire: Work Out With Bob Harper, Test Your Grit<\/a><\/p>\n \u201c[Box training] hits your body in a different way, whether it\u2019s an incline or a decline, and works different muscles,\u201d says Harper. \u201cBy changing things up instead of just doing the same old push-up all the time, you get different benefits.\u201d<\/p>\n And these moves aren\u2019t just for the advanced crowd. While putting your feet on the box to do push-ups<\/a> may make the exercise more challenging, putting your hands on the box to do the same move can actually act as a modification for those who can\u2019t so the full movement on their own. \u201cOne thing I learned working with the clientele on the Biggest Loser is that some people aren\u2019t able to bend forward and put their hands on the ground,\u201d says Harper. \u201cThe box helps bring their hands up to them, whether for mountain climbers, burpees or another exercise.\u201d<\/p>\n RELATED: <\/strong>5 Advanced Push-Up Variations to Try Now<\/a><\/p>\n Give the plyo box<\/a> a go yourself. Get started with the moves below from Harper\u2019s Black Fire program<\/a>. Perform the circuit three times through, resting for two minutes only after finishing a full round.<\/p>\n 1. Box Push-Ups 2. Box Jumps 3.<\/strong> Box Dips 4.<\/strong> Burpee Over BoxPlyo Box Total-Body Workout<\/h3>\n
![\"Plyo](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/03\/10042924\/Plyo-Box-Push-Ups.gif\" "\\"Plyo")
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\n<\/strong>Place your hands on either side of the plyo box, gripping the edges if that feels more secure, arms fully extended, legs extended backward, so you\u2019re in a plank, body in a straight line from head to toe (a<\/strong>). Bending at your elbows, squeeze your shoulder blades together as you lower your chest to the box (b<\/strong>). Press back<\/a> up until arms are straight again (b<\/strong>). That\u2019s one rep. Continue for 10 reps total.<\/p>\n![\"Plyo](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/03\/10042923\/Plyo-Box-Jumps.gif\" "\\"Plyo")
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\n<\/strong>Stand behind the box, feet shoulder-width apart. With your knees slightly bent, hop onto the box, both feet landing fully on the box, and stand up fully (a<\/strong>). Hop or step back down (b<\/strong>). Complete 20 reps. Note: If you cannot jump onto the box, step up onto it, one foot at a time, and hop or step down.<\/p>\n![\"Plyo](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/03\/10042921\/Plyo-Box-Dips.gif\" "\\"Plyo")
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\n<\/strong>Stand in front of the box, facing away from it, and lower down until you\u2019re able to to place your hands on top of the box behind you and grip it with arms fully extended. Knees should be bent at 90 degrees so your body is in reverse table top, stomach towards the ceiling. Keeping your elbows close to your body, bend your arms so your body lowers towards the ground, hovering about an inch above the floor (a<\/strong>). Extend your arms and raise your body back up (b<\/strong>). Repeat for 30 reps.<\/p>\n![\"Burpee](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/03\/10042919\/Burpee-Stepovers.gif\" "\\"Burpee")
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\n<\/strong>Standing with your feet shoulder width apart, place your hands on the ground and hop your legs back to plank position<\/a>, at the same time lowering your whole body onto the floor (a<\/strong>). With your hands still on the ground, using your arms, hop your feet back into your body, and jump up, arms overhead (b<\/strong>). Step up onto the box, then off the other side (c<\/strong>). Repeat for 20 reps. (Beginners, go for 60 seconds.)<\/p>\n![\"Inchworm](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/03\/10042918\/Inchworm-Push-Up.gif\" "\\"Inchworm")
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