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Plyometric Exercise…Don’t Be Scared You Got This!!
May 26, 2020
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Welcome back to Conversations With Kendall! Now that society is slowly opening up again, don’t be caught off guard, start preparing that post-quarantine body now and be turning masks in no time (LOL turning masks, I crack myself up). When we are trying to lose weight or tone up, the key is repetition repetition repetition!!
Today we are going to discuss a specific style of exercise that is all about jumping--explosive movement. I’m talking about Plyometric exercises, they are powerful aerobic exercises used to increase your speed, endurance, and strength. Plyometrics burns the maximum amount of calories in the shortest amount of time while toning the body from head to toe. Oh baby!! I can already hear the calories burning and the muscles pumping. Before we break a sweat, let’s talk a little bit about why these exercises are beneficial to you and how to get the most out of them.
Plyometric exercise is tough. It’s a form of exercise that you should ease into. If this is your first time engaging in this kind of exercise I recommend working it into your routine once a week, move up to twice a week, then 3 or even 4 times a week if you’re really feeling sporty.
Plyometrics are so incredible for our cardiovascular system. They make you breathe hard and sweat even harder. Cardio is good for us for various reasons. The most prominent reasons being the circulation of oxygen throughout our whole body and the lowering of our blood pressure.
This style of training is also great for our balance. The muscles that are used to keep us balanced are the same muscles that protect our joints and our posture. Plyometrics is a great form of exercise to prevent injury due to the protective nature of the exercises.
You’re going to get the most out of these plyo exercises by making sure you’ve had a good meal, including carbs, before you dive in! Yes I said the C word—CARBS. Eat them like they’re pre-workout. Eating carbs before your workout will give you the essential energy you need to complete your workout without feeling dizzy, nauseous, or unable to finish due to fatigue. We don’t want that, so make sure you eat an hour to hour and a half before you begin.
The video attached is a demonstration of 5 essential plyometric exercises. All exercises should be done with 10 reps on each side. No alternating…10 on one side then switch and do 10 on the other.
- Jumping Step Up - Place one foot on a box or chair. Step up while charging your opposite knee forward with enough force hard enough for your whole body to leave the platform. Core tight, shoulders back.
- Lateral Step Up - Place your foot laterally on your box or chair, no jump this time. Be sure to avoid scooping your chest down on the way up. Push off of your box foot and squeeze, descend slowly and deeply.
- Bulgarian Squat Jump - This exercise is challenging. Place one foot on your chair or box, you can choose to be up on your toe or toes down. Hop out with your front foot until your knee is at 90 degrees. Lunge down and explode upwards, land lightly on your foot and absorb the shock with your knee by immediately descending into your next rep.
- Jump Squat - Squat all the way down, elbows to knees; explode upwards as high as you can. Again, absorb the shock in your knees by immediately descending into your next rep. Shoulders back core tight.
- Jumping Side Squats - Use a small sturdy box or something similar. This exercise is an alternating exercise. Let’s do 20 reps in total. Begin with one foot on your box and one foot on the ground, squat, push off of your foot on the ground and switch your feet on the box, allowing your opposite foot to now leave the box, step and squat. Push over again.
- AB #1 - Begin in a squat position, elbows on your knees. Jump both feet out together to be in a push up position. Jump your feet back in together and finish in the squat position that you began.
- AB #2 – Grab a medicine ball or a handle of your favorite booze (LOL don’t drink it yet). Keeping your arms extended out with your medicine ball, lunge forward; rotate your arms to the side of the leg in front. Be sure to keep your hips squared forward.
I have included two abdominal exercises to finish you guys off!
I hope you guys enjoy these exercises. If you have any feedback or recommendations on other workouts you’d like to see, I would love to hear it. Shoot me an email: kendallmathers1@gmail.com
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