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Sweaty Strength + Plyo Workout & How to Stay Dry Through It

Today I’m sharing a workout with you that combines strength training and plyometrics as well as sharing how you can stay fresh and dry through this sweaty workout.

Speed Skater Plyometric Exercise

I love interspersing plyometric exercises into my clients workouts as well as my own. They are a great way to train power and speed while also driving the heart rate up.

Dumbbell Deadlift

The workout I’m sharing today features a strength training exercise followed immediately by a plyo exercise targeting the same muscle group.

One thing I love about plyo exercises is that they never fail to get me sweating!

CVS 48-hour dry sprays

Recently, I’ve been using dry sprays from CVS to keep me feeling fresh and dry. Between teaching hot yoga, practicing hot yoga and my own workouts at the gym, I need a product I can count on. With these dry sprays it just takes one quick spray that goes on instantly dry. Added benefit, there’s no clothing transfer and one application can last up to 48 hours (although I always reapply after I shower).

I often go straight from the gym to the studio to teach (or vice versa) and no one wants a smelly trainer or yoga teacher. Whether you’re heading out for a workout or just have a long day at work or running errands ahead of you, these dry sprays will power you through. One can can last up to 8 weeks! They also offer formulas for the guys and Dove, Degree and Axe all offer men’s dry sprays.

If you’d like to learn more about these dry sprays, visit the CVS website for product benefits and educational videos.

Okay, back to how you can get sweaty to test out the dry sprays for yourself. (And there’s a giveaway at the end of the post!)

This Sweaty Strength + Plyo workout alternates strength and plyometric exercises for a workout that will challenge your muscular endurance, keep your heart rate up and help you build speed and power.

Here’s your workout. I programmed the back and forth between strength and plyo to give you time for active recovery. I’m also alternating upper and lower body movements, which will also help you maintain a steady effort throughout. The strength exercises are pretty straight forward but some of the plyo movements might be unfamiliar so I made a quick video with a demo of all the exercises.

And here’s a photo guide to go along with it.

This Sweaty Strength + Plyo workout alternates strength and plyometric exercises for a workout that will challenge your muscular endurance, keep your heart rate up and help you build speed and power.

Clearly I’m feeling very resourceful today! 🙂

If you’re new to plyo movements, take it easy to start. Be mindful if you have injuries as jumping movements may not be the best choice for you. Always ask your doc if you’re feeling unsure about adding anything new to your workout routine. As always, I’d love your feedback if you give this a try.

Screen Shot 2016-04-05 at 5.27.18 PM

And I’m giving away a $25 CVS gift card so that you can #trydry for yourself. 

If you’d like to be entered for a chance to win, leave a comment telling me what workout makes you the sweatiest! Giveaway closes next Wednesday at midnight. 

This post is sponsored by Lunchbox but the workout and opinions are my own. 

{ 84 comments… add one }
  • Beth April 5, 2016, 5:45 pm

    I think a hot vinyasa yoga gets me the sweatiness by far! Come out soaked and hardly noticed during class 🙂

  • alii April 5, 2016, 6:03 pm

    speedwork on the treadmill gets me really sweaty!

  • Janelle April 5, 2016, 6:07 pm

    Burpees!!! Uncontrollable sweat drips off my nose and into my eyes with a burpee heavy WOD

  • Carolyn April 5, 2016, 6:22 pm


  • Mollie K April 5, 2016, 6:27 pm

    I get the sweatiest when I do any rep range over 5!!! or during a sprint workout!

  • Jill April 5, 2016, 6:30 pm

    The boot camp class at my gym leaves me SO sweaty most of the time. Or any type of HIIT workout I do at home. P.S. I love all of the workouts you post!! I’ve done many of them. 🙂

  • Reid April 5, 2016, 6:33 pm

    Thank you for the video demonstrations, that is helpful! Running always makes me sweat the most.

  • Reid April 5, 2016, 6:34 pm

    running! love the video demonstration too!

  • Hillary April 5, 2016, 6:37 pm

    the spin bike makes me sweaty!

  • Reid April 5, 2016, 6:37 pm


  • Katie April 5, 2016, 6:39 pm

    a great spin class gets me super sweaty!

  • Rebecca @ Strength and Sunshine April 5, 2016, 6:54 pm

    My strength training workouts which happens to be..tomorrow morning! Wooo!

  • Heather April 5, 2016, 6:59 pm

    A spin w/o with speed drills and threshold training keeps me sweating even after I’ve finished working out!

  • Corinne April 5, 2016, 7:06 pm

    Spinning for sure!

  • Danielle April 5, 2016, 7:14 pm

    P90X plyometrics always has be dripping!

  • Hilary April 5, 2016, 7:27 pm

    I have tried a ton of workouts, but I think soccer is the one! Hot yoga gets me too! But I think a lot of people can relate to that 🙂

  • Hillary April 5, 2016, 7:39 pm

    Bikram yoga!

  • Kara April 5, 2016, 7:41 pm

    Hot yoga!!

  • Kara April 5, 2016, 7:43 pm

    Hot yoga!

  • Shannon April 5, 2016, 7:45 pm

    Spin classes and plyo workouts, so thanks for posting this one!

  • Abby April 5, 2016, 8:18 pm

    Definitely the stairmaster!!

  • Lauren April 5, 2016, 8:18 pm

    Bootcamp/crossfit style workouts leave me a sweaty mess! Would love to try this new deodorant!

  • Betsy April 5, 2016, 8:28 pm

    Hot yoga for sure!

  • Tara April 5, 2016, 8:33 pm

    Treadmill intervals!

  • Taylor April 5, 2016, 8:36 pm

    Soul Cycle is the sweatiest workout ever!

  • Christy Rogers April 5, 2016, 8:55 pm

    Hit yoga definitely…but also sprint intervals, hill intervals, spinning…I guess I’m a sweater!

  • Georgina April 5, 2016, 9:04 pm

    Running sprints!

  • Paige April 5, 2016, 9:11 pm


  • Jacquelyn Duggins April 5, 2016, 9:16 pm

    HIIT Interval Running with Inclines. Kills!!

  • hensley April 5, 2016, 9:31 pm

    soulcycle! I’m dripping.

  • Lindsay April 5, 2016, 9:43 pm

    Spin class

  • Rachel April 5, 2016, 10:26 pm

    Hot yoga makes me the sweatiest!

  • Lauren S April 5, 2016, 11:05 pm

    This post comes at the perfect time as I just started taking HIIT classes at our gym and they leave me nice and sweaty!

  • Kristina g April 5, 2016, 11:20 pm

    Spin class makes me sweatiest! I’m an instructor and always finish drenched !

  • Katie M April 5, 2016, 11:20 pm

    The Yoga Scupt classes at Core Power Yoga make me VERY sparkly! 🙂

  • Courtney D April 6, 2016, 6:04 am

    Hot yoga always make me drip with sweat!

  • Kara April 6, 2016, 6:36 am

    Running leaves me a sweaty mess!

  • Elena April 6, 2016, 8:10 am

    Running always gets me nice and sweaty!

  • natalie April 6, 2016, 8:27 am

    Hot vinyasa yoga gets me the sweatiest!

  • Katie M April 6, 2016, 8:38 am

    I think it’s a tie between spinning and speedwork on the treadmill!

  • Stephanie April 6, 2016, 9:17 am

    I’m not much of a sweater, but spinning never fails to get me glistening! 🙂

  • Katie April 6, 2016, 9:18 am

    I don’t sweat much when I work out – except in heated yoga! It’s really the only workout that leaves me drenched! That’s just one reason I love it so!

  • Sarah N April 6, 2016, 9:27 am

    My Piyo class is the most sweat inducing for me. I misty take a full shower after that class before going back to the office.

  • Kelly April 6, 2016, 9:27 am

    Definitely a good run on a hot day!

  • April April 6, 2016, 9:39 am

    This looks like a great workout – can’t wait to try it! As always, thanks for sharing these. Insanity is a sweaty workout! It’s definitely one of my favs. 🙂

  • Angela April 6, 2016, 9:39 am

    Treadmill speed training makes me drip with sweat, but adding some HIIT in between 0.5 mile sprints is a real killer!

  • Jen April 6, 2016, 9:59 am

    Definitely hot yoga!

  • Christin April 6, 2016, 10:05 am

    Spinning makes me the sweatiest… and I love it!! 🙂

  • Laura April 6, 2016, 10:16 am

    Sprint intervals on the rower always make me super sweaty!

  • Kim April 6, 2016, 10:23 am

    Hands down the sweatiest workout is a double shot with any of the Y2 instructors, I leave looking like I literally just jumped in a pool

  • Gina M April 6, 2016, 10:39 am

    Chalene Johnson’s Turbo Fire makes me super sweaty!!
    Thanks for the chance to win!
    wildorchid985 at gmail dot com

  • misty April 6, 2016, 11:02 am

    Hot yoga leaves me dripping or anything with burpees.

  • Julie April 6, 2016, 11:14 am

    Anything HIIT!

  • Jessica April 6, 2016, 11:26 am

    as a fellow LES MILLS instructor (i teach BP and RPM) and a runner, i am still convinced that NOTHING gets me like REAL HOT yoga (bikram style) – i always leave looking (and feeling) like i got thrown in the pool in my clothes!

  • Emily April 6, 2016, 11:37 am

    hot yoga sculpt for sure!

  • lauren April 6, 2016, 12:10 pm

    Hot yoga! Sweaty, sweaty!

  • Rachel April 6, 2016, 12:13 pm

    Summer running outside in the south. I’m one of those people who doesn’t hate the humidity, but I’m a sweaty mess even walking from the car to WalMart. Bring on July!

  • Wendy April 6, 2016, 12:30 pm

    Circuit training always makes me the sweatiest or any HITT . the boss workout gives me a good reason to pull it out and dust off for a fresh spring recharge workout.. Thanks for keeping us motivated. .

  • Nikki, April 6, 2016, 12:58 pm

    I don’t externally sweat a lot. But I do sweat when I run or in heat.. I still feel icky! Sataya

  • Grace April 6, 2016, 1:02 pm

    I’ve never sweated as much as I do during a Hot Yoga class!

  • Anne April 6, 2016, 1:40 pm

    running on the treadmill at home, always a sweatfest!

  • Yen April 6, 2016, 3:16 pm

    Definitely spin class! No doubt about it!

  • Maryz April 6, 2016, 3:44 pm

    Running intervals really makes me sweaty!

  • Mary April 6, 2016, 4:14 pm

    Definitely running. Even when it is cold outside I will be a sweaty mess by the end of a 3 miler!

  • Kaleigh April 6, 2016, 5:38 pm

    Running! I sweat like a beast haha

  • Kristen April 6, 2016, 5:49 pm

    Usually heated barre!

  • Heather April 6, 2016, 8:08 pm

    Heavy lifting and running are sure to get me sweaty!

  • Mary Beth April 6, 2016, 8:51 pm

    Any kind of interval/sprint drills on the treadmill and any HIIT. Love the plyo workout as I am trying incorporate more of this!

  • Lindsay April 6, 2016, 10:45 pm


  • Kim K. April 7, 2016, 9:37 am

    running hills on the treadmill!!!!

  • amy April 7, 2016, 12:03 pm

    besides hot yoga, HIIT workouts.

  • Tara April 7, 2016, 12:23 pm

    running for sure !

  • Marissa April 7, 2016, 2:43 pm

    Definitely burpees!

  • Liz April 7, 2016, 3:25 pm

    HIIT workouts!

  • Sabrina April 7, 2016, 3:28 pm

    This is awesome!

  • Michelle April 7, 2016, 4:36 pm

    A good spin class!

  • ErikaMC April 8, 2016, 3:01 pm

    I’m always surprised at how sweaty I get after a strength training workout – way more sweaty than a cardio workout.

  • Heidi April 8, 2016, 10:24 pm

    Hot yoga 🙂

  • Julie April 9, 2016, 2:52 pm

    At the moment, its long hilly walks pushing a stroller!

  • Amy April 9, 2016, 5:22 pm

    Running, hands down!

  • Amanda April 9, 2016, 6:01 pm

    Hot yoga has me sweating before we even start! Just walking in the room. Lol

  • Tracie Cooper April 9, 2016, 7:16 pm

    Hot yoga definitely makes me the sweatiest plus living in Florida!

  • Lindsay April 9, 2016, 10:06 pm

    I am a cardio lover, but I have to say that while running and ellipticalling can really get me sweating, it takes quite a bit of time to get that sweat on. My CrossFit gyms WOD’s make me drip sweat every single time no matter how short the workout is.

  • Cami April 12, 2016, 4:24 pm

    For me spinning gets me so sweaty.. and tired

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