My favorite Plyometrics
I love playing outside. I always have and it is still in me to get up and go outside. This time instead of rounding up the neighborhood crew for a soccer game or a bike ride through the woods, I go out to exercise. Sometimes I take some friends, occasionally my husband, and sometimes I just venture it alone. When I do exercise outside, my favorite things to do are running and plyometrics. I wanted to share with you my favorite group of plyometrics. These exercises not only get you sweating but they also get your heart rate up to your max levels. Remember, if you have never participated in plyo exercises before…..start slow and with fewer reps. Always consult your physician before entering into an exercise program.
My 6 favs:
1. Pop Squats– Start with your feet together and your hands on your hips. Pop feet out so they are a little wider than shoulder width apart and as you are jumping out, you will land in a squat position (like shown in pic 2). When you have reached the squat position, you will return to starting position. These are done quickly as you are popping in and out. Do 25 reps or 1 minute.
2. Jump Squats– Start with your feet a little wider than shoulder width apart and squat your butt and legs down so that your legs are parallel to the ground. As you start to stand back up, you will jump so that your toes and feet leave the ground. Try and jump as high as you can. When you land, land back in the squat position. Do 20-25 reps or 1 minute.
3. Frog Jumps– Ahhh…..5th grade PE all over again. These are exactly what you think they are. Start with your feet together and your butt down. You should be in the squatted position (shown in pic 1). You will leap as far as you can, landing on your toes with your butt down (shown in pic 2) before leaping to the next spot. You will need lots of room for this one. Do 8 leaps each way or 1 minute.
4. Burpee– These basically combine a squat, pushup, and vertical leap. Oh yeah, they burn! Squat down, put hands on ground just outside feet. Keeping hands planted on the ground, thrust feet back and apart, so that you land in a pushup position. Do one pushup. Then, thrust feet forward (back to hands) so that you are in that squatted position again. Stand up and hop/jump high. Do 15 reps or 1 minute.
5. Pushup Plyometrics– Start on your knees in a proper pushup position. Do one pushup to the ground and as you start to come back up, you will pushup as hard as you can, lifting your hands off the floor and performing a clap. Do 15 pushups or 1 minute.
6. Star Jumps– Jump. Jump. Jump. As high as you can! Start with your feet together on a flat surface and slightly bend your knees. Squat down towards the ground so quads are parallel to the ground and then jump up as high as you possible can extending your arms and legs out (shown in pic 2). Before you land, pull your arms and legs back into your side and drop back into the squat position. No rest between reps. Continue for 15 reps or 1 minute.
** I like to go jogging for 5 minutes and then perform 1 minute of pop squats, jog for 5 minutes and 1 minute of jump squats, jog for 5 minutes and 1 minute of frog jumps…….and so on. Have fun and burn some calories!!!
Facebook Comments
