10 Minute Plyometric Workout

Plyometrics-Old School, but effective

It seems like we are constantly being bombarded with new fitness trends.  It also seems like every trend promises to give you better results in less time.  Burn more calories, build more muscle, lose more weight…just come to THIS zumba class or buy THIS fat blasting DVD.  Now don’t get me wrong, I’m all about trying new workouts and in the future I will write about some of my favorite trending fitness techniques.  Mixing up your routine will continually challenge your body and keep you from falling into an exercise rut, but sometimes you need the tried and true.  One of my favorite classic exercises is plyometrics.  Plyometric training was originally developed for Olympic athletes and became popular in the 1970s.  This style of working out quickly invaded the world of athletics.  If you have ever played football, tennis, basketball or any sport that involves explosiveness then you have probably done plyometric training at some point.  I was a gymnast for 8 years so of course this is in my exercise repertoire.  Here’s what you need to know:


What exactly IS plyometrics?   

Put simply, plyometrics can be summed up in two words: jump training.  Think hops, leaps and bounds.  These exercises are explosive and intense. 


Why you should love it- Plyometric exercises work several muscles at once.  They are a major time saver that will build lean muscle while torching calories.  Basically, you are getting a lotta bang for you exercise buck.


What results should I expect to see?  

Incorporating plyometric training into your workout routine 2-3 days a week will put you on the fast track to having a sleek and toned physique.  Building lean muscle while melting fat is the one-two punch that should be in everyone’s workout arsenal. 


How do I get started?  This is a 4 week program designed to help you build intensity gradually.  Begin with week 1.  The intervals will remain the same for week 2 then you can graduate to the weeks 3 & 4, which have longer interval periods. Complete the workout 3 times a week on non-consecutive days to score a bombshell body in no time.  Oh, and make sure to watch our video to learn proper technique for each exercise! 


Weeks  1-2

1. Alternating Lunge Jumps   

2. Star Jumps      

3. Alternating Side Lunge Jumps       


*Perform the first exercise for 30 seconds then rest for 30 seconds.  Move on to the second exercise.  Perform for 30 seconds and follow with 30 seconds of rest.  Follow the same format with the third exercise then rest for one minute.  That’s 1 round.  Complete 2 more rounds for a total of 3. 



Weeks 3-4

1. Alternating Lunge Jumps      

2. Star Jumps      

3. Alternating Side Lunge Jumps       


*Perform the first exercise for 45 seconds then rest for 15 seconds.  Move on to the second exercise.  Perform for 45 seconds and follow with 15 seconds of rest.  Follow the same format with the third exercise then rest for one minute.  That’s 1 round.  Complete 2 more rounds for a total of 3. 


 

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