#sculptbyal Plyo Workout


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One of my favorite go-to workouts is plyometrics. The benefits heavily outweigh the hell it can bring. I try to remind myself of this right before a plyo routine because it does require push, gets my heart pounding, and makes me curse like a MFer. Here are some of the perks of plyo exercises when performed on a regular basis:

  • increased endurance; both cardiovascular and muscle expenditure 
  • increased muscle strength 
  • more efficient metabolism 
  • burn calories in less time
  • increased bone density (in younger populations)

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Below, I have put together a quick routine that has all the added benefits of a leg day combined with the above benefits. This is a great workout to do once a week to warm and challenge your muscles. Intentional movement is key, definitely think: quality over quantity.

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This workout will be performed at 

30 seconds working

20 second breaks in between exercises

60 second break between sets

suggested: perform 3-5 sets

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There are many timer apps for download to track this workout. I like this one that is accessed online.

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I strongly advise against not stretching pre-workout for plyo, but urge yoga or other stretching technique post-workout.

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backward lunge + hop 30 seconds ea side

  • perform a backward lunge 
  • front leg should be in a 90° angle
  • swiftly bring back leg forward 
  • jump on front leg straight into the air in an explosive movement

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20 second break

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skaters 30 seconds

  • hop side-to-side (as you can safety jump) in a fast rhythm
  • opposite leg should go behind you to the same side you are hopping
  • body will be in a forward posture, with hips slightly anterior (also forward)
  • move quickly focusing on balance and form

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20 second break

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jump lunge 30 seconds

  • perform a forward lunge
  • explode into the air while trading front leg and back leg into opposing positions 
  • land softly into a lunge

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20 second break

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jump squat 30 seconds

  • begin with feet shoulder width apart
  • propel into the air 
  • land softly into a squat position 

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60 second break

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If you use the tabata timer online make sure you set up the correct amount of rounds. For example, if you were doing one round of this workout you would put 5 rounds to account for 30 seconds of each side for the backward lunge + hop

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Make sure to stretch those legs post workout. 

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