Plyometric training is also known as 'jump training', which basically means muscles exert maximum force in micro intervals. Try the circuit twice. If you’re feeling strong, try three and four times!

Pop squats - Plyometric workout - PHOTO - Women's Health & Fitness

The rules: Two-to-four rounds, 15 seconds between exercises, one- to two-minute rest between rounds. Switching up your workout routine and challenging yourself to try new things will not only keep you motivated but will also produce faster results.

Pop Squat

What it hits: Glutes and Quads

Crash course: Moves like jump squats fire up your glutes to make them stronger, rounder and harder.

Make it work: Stand with feet hip-width apart. Sit your hips back and down into a squat position, making sure your knees do not go past your toes. Jump straight up in the air, bringing your feet together, and land softly back into the squat position. Keep your weight pressed through your heels to work your glutes.
The rules: 20 reps