Plyometrics Workout - Steven & Chris on CBC

Season 4 - Episode 49

Do you feel like your workout routine needs a change to get you through your plateau and combat boredom with the same old routine? Well your smokin' hot bod might just be a hop or two away! Plyometrics might be a great way to ramp up your workout, torch calories and even strengthen your bones.

Plyometrics is a training technique developed by the Soviets around the late 60's to help bring their athletes to the next level of competition. PLYO is a variation of exercises that incorporate superfast explosive movements that can even help improve coordination and agility, not to mention burns lots of calories in a short amount of time. When doing the moves without resting in between repetitions your heart rate goes up and your cardiovascular capabilities will also improve.

As always the key to showing of toned sleek muscles is to create more lean muscle mass throughout the entire body. The higher your lean muscle ratio is to the fat on your body gets the metabolism working faster thus helping to bun fat and showcase the strong muscles you have been working on ! So here is our full body plyometric workout you can do at home right in your livingroom!

Try to complete 10 reps of each exercise

A few things to remember for safety: Wear good running shoes to protect your feet against impact. Work at your own level of ability, listen to your body. Land with a tight core and slightly bent knees to absorb the shock. Always land softly!

THE WORKOUT

1 - PLYO JUMPS Target: Agility and cardio

Keeping your feet together hopping up and down focusing on using the ankles and calves. Try to explode every time off the ground once you land. Take the jumps side to side to improve your agility.

2 - SQUAT JUMPS Target: Legs and glutes

Start in a parallel position with your knees over your toes. Bend your knees and lower into a squat while your arms reach behind you. Press your heels into the ground, swing your arms to the sky and jump straight up. If you are doing the low impact version just explode out of your squat onto your toes as you reach your arms to the sky without your feet coming off the ground.

3A - PLYO PUSH-UPS Target: Chest and shoulders

Start on knees in push up position. Lower body down then push the floor away.

3B - PLYO TRICEP PUSH-UPS Target: Triceps and shoulders

Start on knees in push up position and lower body and elbows come into the body to work back of arms. Beginners can use a wall to push off.

4 - HAND TOUCHES Target: Core and arms

Start in a pushup position with your feet hip-width apart, your body in a straight line from shoulders to ankles, and your hands just outside your shoulders (a). Quickly touch your left hand to the top of your right hand (b), then quickly return to the starting position. Immediately repeat to the opposite side, touching your right hand to the top of your left hand. That's one rep. Do 10 more.

5 - SKATERS Target: Legs, balance and agility

Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips. Hop a few feet directly to the right, switching the position of your legs and arms . That's one rep. Continue hopping from side to side without pausing or resetting your feet. Do 10 reps.

BURPEES!

This works core, arms legs and heart! Squat jump high swinging arms up to the ceiling. When you land with bent knees place hands on the ground and hop two feet back into a plank. Hop feet back toward hands and propel yourself upwards again!