Tag Archives: toning

Plyometric Exercises Are Your Friend

28 Aug

I’ve been doing plyometric-based workouts for the past few days now and let me tell you, they’re amazing. You read about them in magazines, your trainer tells you all about them at the gym but you never listen. Well, you should.

Plyometrics are basically short bursts of energy using mainly your body weight – jumps, sprints, etc.

These simple moves help you burn so many calories (and fat!) in such short amounts of time – and the little to no added weight is perfect for toning and staying lean, rather than bulking up.

Below are the workouts I did the last two days (I did add weight in some moves, as well as incorporated non-plyometric moves) and some links to sites that have great information/suggestions for other plyometric moves.

WARNING: If you’re one of those people who goes to the gym in full hair and make-up, these are not for you. You will NOT look cute after doing these.

 

Day 1

Warm-up: Half mile on the treadmill (or anywhere else) at 5.0 mph (about 6 minutes)

Circuit 1:

Lateral box jumps with 10 lb weight, 20 reps (10 each side/leg). At the peak of each rep, do a front press with the weight and bring the weight back to your chest as you land.

Box jumps – 15 reps using a chair, curb, stepper height that’s comfortable for you (I used 4 stackers under the step at the gym).

Squat jumps with 10 lb weight – 15 reps

Rest and repeat circuit

Circuit 2:

Dips – 15 reps

Push-ups – 10 reps

Rest and repeat circuit

Ab Circuit: Do two circuits of your 3 favorite ab moves. I did V-ups, bicycle crunches and legs lifts.

Cardio: 5-minute warm up, 10 minutes of intervals, 5-minute cool down.

Sauna: 5-7 minutes just for good measure (you’re dripping sweat anyway, what’s a little more?)

 

Day 2

Warm-up: half mile jog

Circuit 1:

Lateral Box jumps with 10 lb weight – 20 reps but this time do an overhead press at the peak of each rep

Box jump with 10 lb weight – 10-15 reps at the same height as the day before (it’s harder with the weight…)

Skaters/Jump Lunges 12 reps (6 reps on each leg). Try with 8 lb dumbbells in each hand.

Rest and repeat circuit.

Circuit 2:

Dips – 15 reps

Inverted push-ups – 10 reps

Rest and repeat circuit

Circuit 3/Weights

Deadlifts – 15 reps with a comfortable weight (I used 50 lbs)

Static Squat with curl – go into squat position and hold, curl weights (8-10 lbs) 15 times. (Fun Fact: I have no idea if that’s what this is called or if it’s even a ‘legit’ move, but I did it and it burns.)

Rest and repeat circuit 2 more times.

Ab Circuit: two sets of 25 crunches on the stability ball holding a 10 lb disc.

Cardio: Easy run at 6.0 mph, 1.0 incline for one mile (about 10 minutes), 2 minute walking cool down.

Sauna: Same reason as the day before.

Here are some sites that you may want to check out:

Women’s Health – Plyometrics: Jump on it!

Self Magazine – Plyometrics workout: Burn more calories in less time

Body Building – Workout of the Week

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