Greetings squad! Today our workout is all about plyometric training. I’m sure I’ve said this to you all before and I’ll say it many more times, you have to add variety to your workouts in order to maximize your total fitness level. Plyometric training is a great way to add that variety and shock your body into some fabulous fitness gains.

What is plyometric training you ask? Well it is considered jump training but it’s true definition is forcing the muscles to stretch and contract quickly in an explosive manner (like jumping) and in short intervals of time which then increases muscle power. Who doesn’t want muscle power?! Plyometrics are usually done with no added weight or very light weight.

Our muscles consist of both fast twitch and slow twitch muscle fibers. The fast twitch fibers are tapped into when working anaerobically, lifting heavy weights or during explosive exercises. Slow twitch fibers are used when doing endurance exercises such as running or walking and they aren’t as high in absolute strength. Plyometric training focuses on the fast twitch muscle fibers–my favorite!

Today I’m giving you a total plyometric workout. But you can infuse these exercises into your other workouts. You can place them at the beginning or the end of a workout sequence. You can do them immediately after a similar exercise, like walking lunges followed by jump switch lunges. You could even substitute a full cardio session with this plyometric workout. You will still burn plenty of calories both during the workout and for hours to come after you’re finished. So check out this workout and fit plyometrics into your fitness routine:

  • Squat jumps: Squat low, explode up-10 reps
  • Plyometric push-ups: Lower in your push-up then explode from the bottom lifting your hands off. You can do this with a clap if you’d like. And you can even perform these on your knees. 10 reps
  • Jump switch lunges: Get in that low lunge and then jump to switch feet. 10 reps each leg
  • Lateral hop burpees: Always have to add a burpee into plyometric training. Tuck your knees up as you hop laterally, drop to your push-up and then repeat jumping back the other direction. 10 reps
  • Single leg hop: Really spring up off that one leg and even try and pull your knee up. 10 reps per leg
  • Crab reach hops: In your crab position, reach opposite hand to foot and add a little hop into the mix. 20 reps total
  • Step/box/couch or bed jumps: Choose your platform and then jump on and off it. 10 reps

That’s the workout! Get through this whole sequence and if you can repeat it 2-3 more times. This was super challenging my friends but really fun as well. And of course take some of these exercises and throw them into your other workouts throughout the week. Have fun and see you on Friday!!