By Lauren Denos: 10/7/2015 (Fitness)

Want to leap tall buildings in a single bound? Okay in reality it might take a little time, but this workout will at least be a start. This is a plyometric workout which is all about explosive movements. These can be intense workouts so if you are new to plyometrics then pace yourself, then the next time you do it ramp it up. Aim for 3 rounds of this routine. You will want to give yourself a day of rest between these, so do this routine Monday, Wednesday and Friday, and if you want to workout on the days in between then go for a run, bike ride or a swim. Enjoy this workout to reach you new superhero status!


Skipping (at least 50)
Get as much upward movement as possible. Catch some air. Pretend you are a superhero taking off for flight.

12 Plyo Pushups
You can use as much of an incline as you want for these and if an incline is not enough of a challenge then do them on the flat ground. For these you will be doing basic push up form, but you will push up with more force and momentum. When you press of the bar and let go you want to make sure that your body is staying as straight and strong as possible. If your midsection is rounding or drooping then you need to go to a higher bar or wall. Keep your abds tight through the whole movement, this will help keep your body strong.

Skipping (at least 50)
Get as much upward movement as possible. Catch some air. Pretend you are a superhero taking off for flight.

12 Lunge Leaps (on each side)
Start by standing with feet together, then take one giant step back. This movement is a downward movement not a forward movement. Focus on lowering your back knee straight down to the ground. With lunges you do not want your front knee to go over your toes, if that happens then you are moving forward instead of straight down. Press up through your front foot. Think of your back foot as just a supporting foot. You can either do all your reps on one leg at a time or you can switch back and forth between legs for each rep.

Skipping (at least 50)
Get as much upward movement as possible. Catch some air. Pretend you are a superhero taking off for flight.

12 Burpees on a Ledge
Just like regular burpees, but with an added ledge for a little extra challenge. Go down into a push up and when you come back up jump your feet between your hands onto the ledge, then reach your hands up and jump into the air as high as you can. Do all of this in a smooth continuous motion. Repeat until you can not do any more. If you have never done a burpee before, they are intense so do not be upset if you only get a couple in when you start.

Skipping (at least 50)
Get as much upward movement as possible. Catch some air. Pretend you are a superhero taking off for flight.

12 Slalom Jumps
For this exercise you set out 4 rocks or any marker you have with you. Place them close enough that you can actually make it over them but far enough away that you are challenging yourself. With your legs together jump onto the other side of one of the other markers. It does not matter what order you just over them in, mix it up and jump in different directions. Jump as high as you can, get some air. Keep it rolling as fast as you can safely do.

One legged slalom option. If the two legged is just too difficult at this point the use the one legged option.





 

Welcome!

Thank you for visiting our new site. We look forward to helping you reach your health potential. New articles go up almost daily!

-Lauren