The PLYOMETRIC WORKOUT

Now that you’ve read my previous post you are all familiar and even excited (??) about changing up your workout with something new, dynamic and highly effective.

So for those of you wanting to squeeze MAXIMUM RESULTS out of your workout – print this out and give it a try.

The bonus is that you don’t need a fancy gym, this can be done outside, at home or while traveling. A set of weights will be helpful, but you can always improvise with canned food or milk jugs J I like the gym, 

because there is lots of space and I have everything at my fingertips, but that’s not always feasible.

Due to the intensity of this type of training, I recommend having a good cardio and strength base. If you are a beginner, I advise working out consistently for at least 2 months before trying this.

 A couple more guidelines:

·       -Start with very short intervals (10-30 seconds) and work up

·       -Start Slowly

·       -Always take a day of recovery following a hard plyometric workout (meaning a longer cardio recovery day or brisk walk/jog

And FINALLY - If you are really trying to achieve fast weight loss results, I suggest doing this workout twice per week (but not back to back days), and filling in the other 3 or 4 days with different types of cardio and strength training

 

Warm Up - 15 minutes of cardio (bike, run, elliptical or any cardio machine of your choice)

 

Running Arms -80 seconds (with dumbells from 7.5 to 15 lbs) - I use 12.5 lbs but have been doing them for years.

See post for instruction: http://dynamicworkouts.blogspot.com/2009/09/running-arms-drill.html

 

Vertical Box Jumps - 1 min: Just as the title indicates – get a sturdy box, bench or step and jump straight up to land feet firmly planted on the box. Hop or step back down and repeat consecutively as many jumps as you can do in a minute.

 

Tricep Dips (use bench or chair) - 1 min: Place palms on the edge of a box, bench or chair with your body facing forward and use your triceps to lower down and press back up.

Side-to-Side Lateral Jump - 1 min: Begin by placing a small object (such as a piece of tape) on the floor. Stand on one side of the object and bend your knees into a slight squat.

In an explosive   movement, jump over the object, landing with knees bent into a squat. Continue jumping from side to side for 10 seconds to one minute.

 

As you gain practice, you can use larger objects (such as a small box or a step). If you something large, you can ease into it by standing sideways to the step, jump on top of the step and then step down on the other side. Be VERY careful to use objects that won't slide if you land on them! Start with an object you can easily clear when you jump

 

Arm Circuit with light to moderate dumbells

 --30 seconds of arm pulls: dumbells in front of turso and pull up to your chest

 -- 30 seconds: hold dumbells on each side of body and pull them both up to chest

 -- 30 seconds: shoulder press with dumbell (reach weights over head

    and press up until arms are fully extended

 --30 seconds-- dumbell squat - bend into squat position, touch

    weights to floor and press up into full stand and reach weight over head into a shoulder    press

 Plyo Lunges - 1 min: Stand in a split stance, right leg in front and left leg in back. Bend knees into a lunge (keeping front knee behind toe) and, in an

explosive movement, jump up, switch legs in the air and land in a

lunge with the left foot forward. Go as slow as you need to, to keep

your balance. Go faster, jump higher and/or lunge lower for more of a

challenge.

 

Abs -

Scissor Kicks- 45 sec: lay flat on back and with legs and arms

straight, touch left hand to right foot and then right hand to left

foot and repeat (similar to bicycles but keeping arms and legs straight

so more challenging)

 

Leg Raises - 1 min: lay flat on back, legs out straight, keep back

pressed to floor and lift feet off the ground (no more then one ft in

the air) and pulse up and down

 

Burpees - 1 min: Jump straight up vertically with your arms reaching for the sky, then immediately jump down and shoot your legs back to push-up position and back in to squat. Repeat this by jumping straight up vertically again. It is like a vertical jump followed by pushup position (except you jump your legs back when your hands hit the ground).

This one is a maximum calorie burning move and really spikes that heart-rate.

 

ENJOY and Have FUN!!