Beginner Plyometric Workout:

Get more out of your workouts with a plyometric routine.  Plyo workouts are not just for experienced athletes, anyone can do them! Plyometric moves are explosive movements such as jumping high or far. A plyometric workout will keep your heart rates up for the entire workout, burning more calories and fat.  Plyo workouts are great for increasing strength, stamina, coordination, agility and endurance. Another benefit of plyo workouts is with all that hopping and jumping you are making your bones stronger, and who wouldn’t want that! If you are new to plyo workouts try this beginner workout. You can do this routine one to two times a week . Start with 10 reps for each move, resting when you need to. Eventually you will want to do the whole routine without resting.

Workout: 10 reps each – repeat whole routine  2-3 times.

• skater jumps
• box jump
• plyo push-up on knees
• jumps squats
• tire jumps

 

Skater jump: start on right leg with your left leg behind you, then quickly jump onto the left leg and swing your right leg behind you. Land softly and with a slight bend in your knee. Repeat 10 times.

 

Box/stair jumps: start in front of box/stairs with feet about shoulder width part. Bend knees and jump with both feet and land on box/stair. Land soft with a bend in the knees. Jump or step back down. Repeat 10 times

 

Plyo push up: get into a push up position with your knees on the floor. Do a push up then explode up getting your hands off the ground. Land with your elbows bent and go right into another push-up. Repeat 10 times.

 

Jump squat: Stand with feet shoulder width apart or slightly wider. Squat down and then explode up to a jump, land softly and go right back into a squat. Repeat 10 times.

 

Tires: start on your left leg and jump forward slightly onto your right leg. When jumping pull your knees up high. Pretend there are tires on the ground and you have to jump through them without getting stuck.  Repeat 10 times.