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Plyometric Power Plan

By now you know that plyometrics—explosive jumping exercises, like box jumps—are hugely beneficial. Not only do they get your heart rate up (so you burn more fat and calories while strengthening and toning muscles), regularly getting your plyos on can help you sprint faster and be more powerful in your other fit pursuits. (Check out this Plyometric Workout: Jump Away the Jiggle.)

But this program, created by Autumn Calabrese, creator of the 21 Day Fix and the new 21 Day Fix EXTREME, takes them up another notch. By adding weights to these explosive moves, you get even more bang for your hard-working buck. Here’s why: “When you add resistance, the muscles and the cardiovascular system have to work that much harder to accomplish the same movement,” says Calabrese. “This means you build more lean muscle and burn more calories.” So, what are you waiting for? Jump to it.

How it works: Do the moves in a circuit, performing each move for one minute before moving on to the next. Repeat the circuit three times total.

You will need: Dumbbells

Squat Jump

 

A Begin standing with feet hip-width apart and parallel, holding a dumbbell in each hand at your sides.
B Bend both knees until the hamstrings are parallel to the ground and then jump into the air, keeping dumbbells at your sides. Land with your knees bent, in a squat position and repeat. Do as many reps as possible for 1 minute.

Split Squat Jump

Start in a staggered stance, a dumbbell in each hand, and bend both knees to a 90-degree angle.
B Keeping abs engaged and your chest up, explode into the air keeping your legs in the staggered position and dumbbells at your side. Land in the same position with knees bent and repeat. Do as many reps as possible for 1 minute.

 

Sumo Squat Jump

Begin with your heels together, toes turned out, holding a dumbbell on either end at chest level. Bend knees into a squat position and then explode up into the air, keeping the dumbbell at chest level.
B Land in a sumo squat position with feet apart and with hamstrings parallel to the ground and repeat. Do as many reps as possible for 1 minute.

 

Squat Hop

Begin standing with feet hip-width apart and parallel, holding a dumbbell in each hand at your sides.
B Bend both knees until the hamstrings are parallel to the ground and then jump forward, right, back, and then left, hitting all 4 corners of a square, landing in a squat every time. Do as many reps as possible for 1 minute.

 

Calf Jumps

Start standing with your feet hip-width apart and parallel, holding a dumbbell in each hand at the side of your body.
Bend your knees slightly and roll through the ball of your foot to explode off of your toes. Land with knees bent and repeat. Do as many reps as possible for 1 minute.

 

Burpee Tuck Jumps

Begin with your feet hip-width apart and parallel, place both hands on the floor in front of you, and jump back into a plank, keeping your head, torso, and heels in one line.
Next, jump your feet back to your hands, stand up keeping knees bent, and explode off of the ground into a tuck jump. Land with bent knees and repeat. Do as many reps as possible for 1 minute.

 

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