I like to think of Plyometrics, or Plyos, as the lean muscle machine. There should be an infomercial about them: magic and fast acting (fine print: hard work & determination required).
In simple terms, plyometric training is a series of quick jump exercises. Speed agility training is commonly used with athletes as it promotes muscle development and prevents injury. My clients may not all be athletes but they all have one thing in common: they want results fast! Some even have a wedding deadline!
Visualize, each time you perform a jump squat or a box jump you lose a little something from your hips. That is literally what is happening. Plyos test your core just as much as your legs. I have my clients focus on tightening their core each and every jump; I can tell when they are doing it too because they are suspended in the air a fraction of the second longer.
Plyometic training encourages fat loss, strength and endurance. It’s this precise combination that yields lean muscle and burns calories! Aha! There is method to Erica’s madness.
*Stretch for at least 10 minutes before a plyos workout.
*Start out slow, if you don’t have a professional teaching you proper execution then watch videos before jumping right in (see what I did there?)
*Mix it up. Confusing your muscles makes them work harder.
SAMPLE AT HOME PLYO CIRCUIT:
Perform 30 seconds of each exercise with 10 second rests. 2-3 rounds.
- Tuck Jumps
- 180 Degree Distance Jumps
- X Jumps
- Knee to Elbow Crunches
- Squat to Lunge Jumps
- Quick Taps