Plyometric Lower Body Workout

Posted on September 10, 2013 by admin

Hey everyone! It’s Home Workout of the Week time and this week’s workout is going to really challenge your cardiovascular endurance.

I have a Plyometric Lower Body Workout for you to try and if you never heard of plyometric training before, it basically consists of powerful and fast movements which will improve the working of your nervous system which in turn will improve your overall performance. Some benefits of plyometric training include enhanced performance, increase in muscle power and calorie burning, and increased endurance.

Plyometric training is not easy and if you have knee and back problems I don’t recommend this workout as there is higher joint impact and increase risk of injury.

The following Plyometric Lower Body Workout is a shorter workout consisting of 5 exercises with jumping jacks in between each exercise. The goal is to do 3 rounds of the superset.

Have fun and let me know how you do!

Plyometric Lower Body Workout

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
12 Body Weight Squats
12 Spiderman Climbs

Superset

Burpee – 10 reps
Jumping Jacks – 30 seconds
Jump Squat and Hold – 4 jumps with a 10 second hold between each jump
Jumping Jacks – 30 seconds
In and Out Squat Jump – 15 reps
Jumping Jacks – 30 seconds
Jump Lunge Hold – 8 jumps with a 5 second hold between each jump
Jumping Jacks – 30 seconds
Running Mountain Climber – 30 seconds
Jumping Jacks – 30 seconds

Rest 60 to 90 seconds then repeat the superset 2 more times

Upper Body/Core Tabata Workout

Posted on August 20, 2013 by admin

Hey everyone! I hope you had a great workout last week doing the Lower Body/Core Tabata! For the Home Workout of the Week this week, I have an Upper Body/Core Tabata workout for you to try. It’s in the same style as last week but you will be working all upper body muscles, core, and your cardiovascular conditioning.

Try it out and let me know how you do!

Upper Body/Core Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
10 Pushups
12 Spiderman Climbs

Tabata 1

Suicide Pushup (change lead hand on each round)
Forward Bicycle

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Full Body Circuit Workout 2

Posted on August 6, 2013 by admin

I have another Full Body Circuit Workout for you to try this week for the Home Workout of the Week! The feedback I have received from last weeks workout was that it was very effective and there were a lot of sore muscles going on so this workout should be equally effective!

This workout has the same structure as last weeks but the exercises are different. The goal is to do all 8 exercises before taking a rest and then repeating it two more times before moving on to the core finisher. Do your best and get that liquid awesome pouring!

Full Body Circuit Workout 2

Warm-Up

30 seconds of Jumping Jacks
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset

In and Out Squat Jump – 15 reps
Sumo Squat – 15 reps
Reverse Lunge Leg Kick – 10 reps each leg
One Leg Deadlift – 10 reps each leg
Close Grip Pushup – 10 to 15 reps
Tricep Dip – 10 to 15 reps
One Arm Plank Shoulder Circles – 10 reps forward and backwards for each arm
Superman – 5 reps with a 10 second hold for each

Rest for 60 to 90 seconds then repeat the superset 2 more times

Core

Plank Crawl – 30 seconds
Crunch and Hold Leg Scissors – 20 to 30 reps
V Up Roll Up – 20 reps
Cross Body Mountain Climber – 20 to 30 reps
In and Out Crunches – 15 to 20 reps
Around the World – 10 to 12 reps

Full Body Circuit Workout

Posted on July 30, 2013 by admin

Hey there everyone! I have a challenging Full Body Circuit Workout for you this week for the Home Workout of the Week. It’s going to work all of the major muscle groups as well as your core and because there is no rest between the exercises, you will be getting a great cardiovascular workout as well. The goal is to do all 8 exercises in a row before taking a rest but you may need to work up to that point so do what you can and take a rest if you’re not feeling well!

Give it a shot and let me know how you do!

Full Body Circuit Workout

Warm-Up

30 seconds of Jumping Jacks
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations each side
10 Shoulder Circles each arm

Superset

Helicopter – 15 reps
Shoulder Walkout – 10 reps
Burpee – 8 reps
Side to Side Pushup – 10 to 12 reps
Reverse Lunge One Leg Deadlift – 8 to 10 reps each leg
Superman Back Row – 10 to 12 reps
Jump Lunge Hold – 10 reps
Three Close Grip Pushup Superman – 5 rounds with a 10 second hold on the superman

Rest for 60 to 90 seconds then repeat the superset 2 more times

Core

Pulse Up – 15 to 20 reps
Crunchy Frog – 15 to 20 reps
Side Plank – 20 to 30 second hold each side
Forward Bicycle – 20 to 30 reps
Side to Side Leg Raise – 20 reps
V Crunch – 15 to 20 reps

Lower Body/Core Workout

Posted on July 15, 2013 by admin

I have a Lower Body/Core workout for you to try for this week’s Home Workout of the Week. Make sure you are well warmed up before trying this routine as it is fairly challenging. This workout includes plyometric training so if you are not used to jumping or if you have knee or back problems then please regress the movements until you feel you are strong enough to handle them.

This Lower Body/Core workout will help with your balance and explosive power as well as increasing your muscle strength and the amount of calories burned. For an extra challenge, try holding on to some dumbbells if you have some.

Let me know if you have any questions!

Lower Body and Core

Warm-up

30 seconds of Jumping Jacks
12 Body weight Squats
20 Mountain Climbers
5 Burpees

Superset 1

Jump Squat and Hold – 6 reps with 5 second holds between each jump
Sumo Squat – 15 reps
Reverse Crunch – 15 to 20 reps

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Helicopter – 12 reps
Reverse Lunge Leg Kick – 10 reps each leg
Crunch and Hold Leg Scissor – 30 reps

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

One Leg Deadlift – 10 reps each leg
One Leg Bridge – 10 reps each leg
Reverse Bicycle – 30 reps

Rest for 30 to 60 seconds then repeat the superset 1 more time

Homebody Training

ALL YOU HAVE TO HAVE IS DETERMINATION. I WILL HELP YOU THE REST OF THE WAY.

Tag Archives: coordination

Plyometric Lower Body Workout

Upper Body/Core Tabata Workout

Full Body Circuit Workout 2

Full Body Circuit Workout

Lower Body/Core Workout