Adding plyometric workouts into your routine is a good idea because of the benefits it has in strength, coordination, balance and caloric expenditure. These type of workouts train your anaerobic system, which makes them a great compliment to your lower body strength training routine. Depending on your fitness level, you can complete these exercises anywhere from 15 seconds to 1 minute at a time. Rest as long as you feel is needed, but try to keep your heart rate up through all sets.
Give this one a try!
- Jump Squats
- With your head up and your back straight, position your feet at shoulder width.
- Keeping your back straight and chest up, squat down until your upper thighs are parallel to the floor.
- Pressing with the ball of your feet, jump straight up in the air as high as possible.
- When you touch the floor again, immediately squat down and jump again.
- Switch Jumps
- Get into a lunge stance with one foot forward with the knee bent, and the rear knee nearly touching the ground.
- Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
- As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
- As you land, absorb the impact through the legs by adopting the lunge position, and repeat.
- Plyo Skips
- Skip in place by hopping on your right leg while bringing the left knee up toward your chest.
- Engage your abs as the knee comes toward your chest.
- Switch legs, and keep skipping while pumping your arms.
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