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:
- Begin with feet shoulder width apart, lower into a squat
- Jump up, landing with your feet together, knees bent, lower into a squat
- Jump up, landing with your feet shoulder width or slightly wider apart and lower into a wide squat
- Repeat
PLYO-LUNGES:
- Begin with feet shoulder width apart and split (right foot in front and left foot in back)
- Lower into a lunge, front knee stays behind the toe
- Jump up switching feet landing with feet shoulder width apart and split (left foot in front and right foot in back)
- Repeat
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