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Monthly Workout: Plyometrics

Posted on: January 27, 2017 by Healthy Lives No Comments

Monthly Workout blog

The Plyometric workout is a high impact, intense workout that improves power, performance, and stamina. This workout will burn maximum calories by elevating your heart-rate into the anaerobic zone for a short period of time. This type of workout has also been shown to improve bone density and muscle strength.

Make safety a priority!

  • Always start with a few minutes of light cardiovascular exercise to warm-up. A good warm-up for this workout is five minutes of easy jogging in place.
  • Protect and support your back by keeping your core muscles engaged throughout the exercises.
  • Wear proper athletic footwear that provides stability for the foot and ankle.
  • Only perform plyometric exercises on a flat, stable surface. A rubber mat or grassy surface will absorb impact shock, reducing your risk of injury.
  • Because of their intense nature, only complete one or two plyometric workouts per week and allow for sufficient recovery time between workouts.
  • Plyometric workouts aren’t for everyone. People with bone or joint health issues or balance troubles should avoid these types of exercises.
  • If you are new to this style of workout start slow, focusing on control and proper form.
  • If you are new to all types of exercise, we recommend focusing on basic exercises to improve strength and stamina for several months before attempting plyometric exercises.
  • Always consult your physician before starting this or any new exercise program.
EXERCISE
BEGINNER
INTERMEDIATE
ADVANCED
PLYO-JACKS
5 reps
10 reps
15 reps
MARCH/JOG IN PLACE
10 second march
10 second march 
OR 5 secon jog
5 second march
OR 10 sec jog
PLYO-LUNGES
5 reps
10 reps
15 reps
MARCH/JOG IN PLACE
10 second march
10 second march 
OR 5 second jog
5 second march 
OR 10 second jog
SETS
3
3
3

DEFINITIONS

REP: The number of times you repeat an exercise per set

SET: The number of times the group of exercises should be repeated.

 PLYO-JACKS:

 

 

  1. Begin with feet shoulder width apart, lower into a squat
  2. Jump up, landing with your feet together, knees bent, lower into a squat
  3. Jump up, landing with your feet shoulder width or slightly wider apart and lower into a wide squat
  4. Repeat
PLYO-LUNGES:

 

      

 

  1. Begin with feet shoulder width apart and split (right foot in front and left foot in back)
  2. Lower into a lunge, front knee stays behind the toe
  3. Jump up switching feet landing with feet shoulder width apart and split (left foot in front and right foot in back)
  4. Repeat

About Healthy Lives

Healthy Lives is a unique approach to corporate wellness that helps employers improve their employees’ health and productivity and reduce healthcare costs through an unparalleled combination of deep clinical expertise, personal service and comprehensive solutions.

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