If there is one type of workout I’ve started incorporating more and more in my exercise regimen, it would certainly be plyometrics. Why? It burns fat while simultaneously building strength and endurance, and you know what that means right? It’s the ultimate combo for some real and effective toning.
If you’ve never heard of plyometrics before, there are a few preliminary things you should know. First, plyometrics is also known as “jump” training. There’s not a lot of static movement or heavy weights. Instead, you will use your body weight – exerting the maximum amount of energy you can muster either through propelling yourself forward, back, up, down, and/or side to side. This is all done in order to increase your “power” – and I mean this in the least cheesy way possible.
Plyometrics help you build strength and speed which equates to – quite literally – your overall power. You will notice some people who only focus on weight lifting may be able to lift heavy weights but can’t get on the treadmill to save their life and some marathoners can’t do the converse and even lift 10 lb dumbbells. By incorporating plyometrics you will have the best of both worlds.
Below are some moves that will help you burn fat, build strength and be directly incorporated into any strength routine for burst of energy.
- Jump Squats and Jump Lunges: If slimming and toning your legs is a goal of yours, look no further. These should be incorporated into every leg workout if you ask me. If you’re doing a jump squat variation, start by going into a squat and swing your arms up to get some lift off and landing in a squat again. Lunges are similar except that you alternate legs. You will be surprised by how quickly you fatigue.
- Star Jumps: There are a few variations of these. One way is to complete two normal jumping jacks and then a star jump and then repeat for a few sets. Or, you can start in a narrow squat with your feet together and your arms right in front of you and then have your body explode upwards. OR, you can start in a hip -width, low squat with your hands touching the ground and then have your body explode all the way up. Anyway you do it, you will feel the burn.
- Box Jumps: Box jumps are great and you can always track your progression by how high your “box” is. Starting in a squat position with your arms back, try jumping onto a platform with your feet landing firmly on top.
- Bench Hops: Using a bench, firmly grasp onto either side of it and hop from side to side, making sure to jump high enough and tuck your legs in enough to not hurt your shins. It require core power, agility and force while working your whole body.
- Jump Squat to Plank Lunges: Jump forward into a squat then push back into a plank. Bring your right leg up next to your right hand and then repeat on each side four times. Wind up to spring forward into a slow squat and stand up again.
- Tuck Jumps: Fairly common, this move works your core and your legs and gets your heart rate up in no time. Try to bend your knees and bring them as high up a s possible for more effectiveness.
- Ball Slams: Using a heavy medicine ball or sandbags, lift it up over your head with your arms relatively straight and then slam it into the ground. Lift up overhead and repeat. This works your upper body – including back, shoulders and arms.
Incorporate these moves into any routine and you will be seeing improvement in no time.
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