Day Three

Plyometrics is a great way to increase muscle building and toning much faster than regular muscular endurance!



Plyometrics 
*Plyometrics is a combination of strength and cardio. It also improves overall muscular strength (ex. jumping). But it is especially useful for improving speed, agility, quickness, and power; making it very useful in cardio training. (Source)

Benefits of Plyometrics

Research studies have shown that plyometric training can lead to improvements in:

• Vertical jump performance
• Leg strength
• Muscle power
• Acceleration
• Balance
• Overall agility
• Bone density (especially in younger participants)

Introducing plyometrics to your weekly routine will help you tone and build muscle, as well as improving speed and power. You can combine plyometrics to your strength or cardio training, or completely separate. If you choose to do a circuit, you can begin with a low intensity warm up, then complete the plyometric circuit (if more advanced do 2 sets of the circuit). Finish of the workout with a cool down to stretch out the muscles.

Plyometric Exercises
1. Split Squat Jumps (Source)
Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. Feet should be positioned at a staggered stance with head and back straight. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. Switch feet in the air so that the back foot lands forward and vice versa. Repeat the series, alternating each leg, for 1-3 sets of 10 or more reps. works lower body at a moderate intensity

2. Tuck Jump with Squat (Source)Stand with feet shoulder-width apart, knees slightly bent, with arms at sides. Jump up bringing knees up to chest. Land on balls of feet, do a squat and repeat immediately. To add resistance try holding a medicine ball during the exercise. If you don't own a medicine ball try the exercises while holding 5-10 lbs dumbbells. Do 10 to 15 reps. Try to complete three sets with a 1 minute break between. works lower body at a moderate intensity

3. Lateral Hurdle Jumps (Source)
Stand beside object to be cleared. Bring knees up and jump vertically but also laterally off ground and over the barrier. Land on both feet and immediately jump the other direction over barrier. Try not to pause between jumps or sink down into a squat position. works lower body at a moderate intensity

4. Plyometric Push Ups (Source)
Set up in the classic position on a well-padded carpet or exercise mat. Push up hard enough for your hands to come off the floor and catch some air. When you hit the floor, go immediately into the next repetition, pushing up again as hard as you can and catching more air. Try 10-12 reps. If this is to hard try it using a modified push up.

Modified Plyometric Push Up

works uppper body at a moderate intensity