Plyometrics or “plyos” are a type of exercise that produces fast and powerful movements. They are generally used by athletes to increase strength and endurance for their sport but now it is catching on with the fitness world. You can increase your heart rate up fast to burn calories and do you workouts in half the time. Here is a 30 minute power plyo workout that you can feel the fat burn right off!
*Before beginning an exercise routine, please consult your doctor. Please note that plyos are advanced exercises. Start with small reps and work your way up. This takes time. Also, please make sure you use proper form.
Beginners: 2 sets of 5 reps
Intermediate: 3 sets of 10 reps
Advanced: 4 sets of 15-20 reps
POWER PLYOMETRIC WORKOUT
Warm up: Make sure you warm up for 10 minutes on some type of cardio equipment before beginning. You need to warm up the muscles and get your legs ready for jumping or you can injure yourself. My favorite way to warm up is to jump rope for 5-10 minutes. (You can also jump in place if you don’t have a jump rope.)
Squat jumps
Lunge jumps
Box or bench jumps
Burpees
Line jumps (side to side)
Line jumps (forward and backward)
High knees
One legged step ups (use one leg to do a step up and jump when your foot hits the bench or box. Do the desired reps and then do the other side.)
Knee tucks
Have a great workout!
Marzia
