Plyometric Workout for Women – Jump, Twist and Lift – Shoulder Press and Side Crunch – Stand holding dumbbells at shoulders. With palms facing forward, press weights overhead, straightening arms. As you bend your elbows to lower weights, lift left knee up toward left elbow. Squeeze abs to exaggerate side crunch. Lower leg while raising weights overhead, and repeat the side crunch on the right. This completes one rep. Do 15 reps, alternating sides