Challenge #4

What is Plyometrics?

“How many times a week should I do a plyometric workout?“

• This form of exercise should not be performed every day because your muscles need to recover from the intense high impact exercise. A 48-hour rest period between plyometric circuits is recommended.  Plyometric exercises are not recommended for novice exercisers, or individuals returning to exercise after a long recovery period. A stable aerobic base and solid core foundation is required to progress  to this power level of fitness.

“Can I modify plyometric exercises with low-impact moves?”

• Yes! However, you will not receive the benefits of a plyometric workout. If you regress the exercise, you will still engage in a great workout; it simply will not be plyometrics. Never hesitate to regress a plyometric exercise and perform a low-impact version instead; it is better to begin this power level slowly, focusing closely on form and posture, and recover as needed.

“I’m confused! Are plyometrics strength or cardio?”

• Plyometrics predominantly build strength, however they also incorporate anaerobic interval training, any exercise that does not require oxygen. High intensity interval training is an effective way to improve cardiovascular activity and to quickly meet your fitness goals.

Plyometric Circuit

15-minutes

Perform each exercise for 30 seconds followed by a 30 second rest

Box Jumps

Modification: Step Jumps

Start in a deep squat position with sturdy platform (eg. step or box) in front and arms bent next to the sides of the body. Swing the arms and jump as high as possible. Landing softly and with control in a squat position on the platform. Make sure both feet land at the same time, placing weight in heels. Jump or step off platform, and return to the start position. Quickly repeat exercise. Perform as many repetitions as possible for 30 seconds.

[30 second rest]

Push-Up Jacks

Modification: Plank Jacks

Start in a plank position with the shoulders aligned with wrists, feet together, and a neutral spine. Lower to a push-up while simultaneously jumping feet to a wide position. Keep the abdominals tight and maintain neutral spine as chest is lowered to floor. Jump feet  together while simultaneously straightening arms and pushing up to the start position. Perform as many repetitions as possible for 30 seconds.

[30 second rest]

Split Jumps (or Power Lunges)

Modification: Reverse Lunge

Start in a stationary lunge position with right foot in front and left foot behind resting on ball of foot. Both legs bent at a 90-degree angle at the bottom of the lunge. Swing arms and jump as high as possible simultaneously switching foot positions in the air. Land with left foot in front and in a stationary, bent lunge position. Make sure that the feet lift and land at the same time and front knee does not pass toes. Perform as many repetitions as possible for 30 seconds.

[30 second rest]

Diamond Jacks

Modification: Jumping Jacks

Start with legs wider than shoulder-width apart. Turn toes slightly out and bend the knees in a wide plié position. Hold hands in front of chest. Using quadricep and gluteal muscles, and pushing through heels, jump up as high as possible and touch heels together before landing in start position. Perform as many repetitions as possible for 30 seconds.

[30 second rest]

Core Body Hops

Modification: Step instead of hop to each side

Start in a plank position with shoulders aligned with wrists, feet together, and a neutral spine. Bend knees and hop both feet up to left hand. Hop back to the start position. Bend knees and hop both feet up to the right hand. Make sure feet are together during hop motion. Maintain a tight core, pulling belly button in towards spine. Perform as many repetitions as possible in 30 seconds.

[2 minute rest]

Repeat Plyometric Circuit 2 – 3 times.

 

 

 

Reference

Freytag, C. (2015). Heart-Pumping Plyometrics Workout. ACE Fitness blog. doi: http://www.acefitness.org/blog/5604/heart-pumping-plyometrics-workout Accessed on August 28, 2015.