allthingssweaty

…because real women sweat. Not perspire. Not glow. Sweat.

3/15/12 Back to Plyos!

If you think plyos are easy, you’ve clearly never done them. or aren’t doing them right. Today, Tracy and I sweated and gasped for air like we hadn’t worked out in weeks. And, oh my gosh, the muscles that burned! It felt amazing. One thing to remember about plyos is that you need a longer rest period between each set than you would with other exercises. Here’s what the workout looked like: Repeat 2x

  • Warm-up, 10 minutes @ 4.0 on treadmill (I know I’ve said this before, but a warm-up is crucial with plyometrics)
  • 15 squat jumps (your feet are on the floor for as little time as possible for all these jumps)
  • 15 box jumps (this really got my heart rate going)
  • 10 plie jumps (wide squat jump and click your heels together at the peak of your jump)
  • 15 medicine ball drops, 10 lb ball
  • 10/leg one legged burpee w/ push-up (burn baby burn!!!)
  • line jumps, side to side (we used a jump-rope for the line and went down and back twice)
  • line jumps, front to back (same as above)
  • 30 sec jump rope

If you’re not covered in sweat after that, then you’re not working hard enough! 🙂 Now for abs!

  • side bends, 12 lb kettle bell, 10/side, 2 sets
  • standing twist, 12 lb kettle bell, 20 twists
  • weighted crunch, 12 lb med ball, 1 minute (make sure you’re holding the ball with straight arms)
  • weighted v-sit, 12 lb med ball, 10 reps, 2 sets
  • Superman, hold 10 sec, rest 10 sec, pulse 10 sec, rest 10 sec…repeat 3 times

Love workouts like these! It was another break from the routine we had made and our bodies were happy to be doing something different. Have fun trying out the plyos!

Happy sweating 🙂

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