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