|Posted by Wendy Lucas on May 22, 2011 at 4:10 PM|
I like to incorporate plyometrics into my weekly workout routine at least once or twice per week. Plyometrics, a.k.a. "plyos", is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometrics are great for athletes, and for advanced exercisers looking for a challenging workout that will sculpt an athletic, toned, lean physique.
This exercise is not for the lazy or under-fed person. You must eat well to have ample energy for plyos.
Here is the plyometric workout that I just did this morning... It will have you sweating your ass off! Your legs will be dead when you're done... that is, if you can get through it...
I also included core work.
You will need open space to do this workout.
PLYOMETRIC / CORE WORKOUT
5 minutes of any of these: walking, jogging, jump rope, stairs, rollerblades, bike, elliptical.
Lunge Jumps 3 x 20
Frog Jumps 3 x 15
Skips for Height 3 x 45 seconds
High Knees 3 x 45 seconds
Box Jumps 3 x 15
Lateral Hops 3 x 10 each direction
Tuck Jumps 3 x 10
Side Skaters 3 x 30
Jump Rope: 2 x 3 minutes
Plank with your feet on a bench and your forearms on a stability ball. 3 x 45 seconds to 1 minute
Side Plank on ground 3 x hold for 1 minute
Medicine Ball Toss (from overhead) 3 x 15
I finished off with 5 more minutes of fast running.
I hope you enjoy this fun plyometric workout!
Repeat this once or twice per week for outstanding results!
Remember to eat fat-burning foods and stay focused. Discipline is key!
Try this workout and Share Your Post-Workout Flex Photos on our Facebook Page!