You Should Always Do Plyometrics At The Beginning Of Your Workouts
Plyometric exercises, like box jumps and burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness (or power), speed, and agility, too. Those last three perks don't come from strength training alone, so it's key to round out your fitness routine with jump training (another name for plyo).
All plyo movements require your muscles to stretch and contract at a rapid pace, which helps them become more explosive. So, unsurprisingly, they're considered a intensity workout. The benefit of firing up your muscles this way, though: It spikes your heart rate (oh hey, cardio) and burns *all* the calories.
Before you jump into plyo training, you want to feel solid when it comes to stability, balance, and core strength. But aside from that, the beauty of it is that you can scale plyo to your fitness level and that it is totally beginner-friendly. Can't jump up onto a three-foot-tall box? Start small! The most important thing is that your movements are quick; they don't have to be BIG. As you feel more stable and powerful, amp it up!
I like to incorporate two or three plyometric exercises into the beginning of my workouts after my warm-up. Since they demand so much of your bod, you don't want to go into them already fatigued from a bunch of other moves. Want your entire workout to have plyometric vibes? You can do that, too. Just be ready to feel the burn in ways you've never felt it before.
Time: 20 minutes
Equipment: mat, dumbbell, box (or a sturdy elevated surface, like a stair)
Good for: full-body, power
Instructions: Complete 10 reps of the exercises below, resting for 30 seconds between each move. Once you've finished all movements, start from the top and repeat once more for a total of two rounds.
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