Plyometric workouts are an amazing way to get that heart rate up, burn fat and build power. These exercises are best done if  you have good strength & stability especially through the knee joints. Ensuring proper form is key! Also not to be done if you are pregnant or have had a baby, high impact is unfortunately not your friend. 

1. Bench Jump 6-8x
Ensure feet are shoulder distance apart and knees don't fall in when you land. Jump up onto bench and down back onto ground. 

2. 1 leg step up to hop 6-8per
Step onto bench push off this leg to bring opposite knee up and back down

3. Skaters 6-8 per side
Weight on one leg press off this one laterally hopping to land on other leg & stabilize. 

4. Long jumps 6-8x
Squat and jump off this base and jump forward landing softly with knees not falling in

5. Burpees 6-8x
Jump up then plant hands on ground jump feet back to a plank position, bring knees back in and jump up again

Do each of these and then repeat 4-5 sets


BONUS!
6. Push up + Clap 6x

Feet elevated lower chest to ground press up very quickly so you have time to clap and bring hands back to starting position. DIFFICULT!






Plyometric workouts are an amazing way to get that heart rate up, burn fat and build power. These exercises are best done if  you have good strength & stability especially through the knee joints. Ensuring proper form is key! Also not to be done if you are pregnant or have had a baby, high impact is unfortunately not your friend. 

1. Bench Jump 6-8x
Ensure feet are shoulder distance apart and knees don't fall in when you land. Jump up onto bench and down back onto ground. 

2. 1 leg step up to hop 6-8per
Step onto bench push off this leg to bring opposite knee up and back down

3. Skaters 6-8 per side
Weight on one leg press off this one laterally hopping to land on other leg & stabilize. 

4. Long jumps 6-8x
Squat and jump off this base and jump forward landing softly with knees not falling in

5. Burpees 6-8x
Jump up then plant hands on ground jump feet back to a plank position, bring knees back in and jump up again

Do each of these and then repeat 4-5 sets


BONUS!
6. Push up + Clap 6x

Feet elevated lower chest to ground press up very quickly so you have time to clap and bring hands back to starting position. DIFFICULT!

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