Quickie Workout #106- plyometrics

Sunday, August 24, 2014

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.  Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm  up- 1 min skipping rope, 10 squats. Repeat 3x.
1 min-  Toe touches on the top of a football (soccer ball), volleyball, etc, or a low step. Tap with alternating toes jumping from foot to foot.
1 min- Hop on both feet as far as you can 5x and mark the spot. Walk back to your start line and try to beat it. Repeat.
1 min- Push/Press ups
1 min- Box jumps on a low step or a curb or actual box. Be careful!
1 min- Skip rope
1 min- V-ups (ab exercise) or if too challenging, leg lifts
1 min- Plank
1 min- Jumping/Plyometric lunges (switch feet position but don't travel forward)
1 min- High knee jumps- stand in place and bring knees up to at least waist height with each jump.
1 min- Tricep dips
1 min- Skip rope
1 min- Leaping/bounding- aim to land on the midfoot with the knee over the ankle
1 min- Jump over your water bottle front and back or side to side.  Easier to have water bottle on its side harder with water bottle standing up.  Be careful you don't land on the bottle bottle and hurt yourself.
1 min- Back extensions

No comments:

Post a Comment

Thank you for your feedback!