Happy Friday friends!! Its been a while since I posted a workout, so I figured I’d share a bit of what I do with my HEAT class and what I do with them since I do a fair share of plyometric moves in a bit of each of my class’s and my own workouts.
In case you’re wondering what plyometrics are, plyometrics (aka plyo) are a form of cardio using intense amounts of effort in a short amount of time. I do a combination of them in between different exercises to add an extra challenge and calorie burn or lump them all together for longer duration to focus on cardio alone. It’s really whatever you like!! A few examples of plyo moves are lateral bounds, depth jumps, vertical jumps, box jumps, power push-ups, medicine ball throws, and last but not least–burpees. The factor that makes these “plyo moves” is the added burst of intensity, namely the jump/throw movement or using the word “power.”
With plyometrics comes with impact, just FYI. These movements aren’t something you do for long periods time because they’re intense, you don’t need to do them for long to get benefits. The longer you can go, the better you’re getting at them! Although that’s not a bad thing since it shows your improvement, it means you can also make it more challenging ;).
So you might be reading this and thinking, that you’re not up to that level or you’re coming back from an injury (do I hear cranky knees?)…that’s okay! The best part is that plyo moves offer modifications so anyone can do them! I admit, I was not great at them off the bat, in fact I was terribly uncoordinated. Wait, I kinda am still uncoordinated jumping and moving around at the rate I’m going, but overtime I worked up to it using modifications. As a result of working at these, I look more put together as a result too! Yay to looking less clumsy and more coordinated! 😉
Guess what the secrets are? You’ll be more apt to try them knowing you can drop the intensity and still get benefits with these modifications:
- ELIMINATE THE JUMP OR POWER MOVE! Yep, simple as that. Lateral bounds without the hop in between, box jumps with alternating high knees, medicine ball press without the throw/catch. Wanna make it tougher? Add the jump, but jump HIGHER or onto something higher, throw a heavier ball, or simply increase time or reps.
- Go At Your Own Pace – Just like standard cardio, go at a pace that feels comfortably hard for you. Keep in mind the talk test. If you’re huffing and puffing and can speak in short choppy sentences, you’re doing it right. If you’re at a conversational pace, you can up the intensity.
- Time Work and Rest According to Ability – You’re putting through an intense amount of work in a short period of time, ya gotta rest to replenish! So how long do you rest? I’d say work for as long as you rest. An example would be work for thirty seconds then rest for thirty seconds. My sweet spot for these is forty five seconds. A period of time between thirty seconds to a minute is a good amount of time to start. Again, this is whatever you like! So think outside the box too. Twenty seconds of work and ten seconds rest is really good and tough! (aka tabata!) Try four times of work and four times of rest. Play around and see what you like.
If you’re doing lateral bounds for thirty seconds and feel tired, but not wiped you’re doing them right. Pair that with a thirty second rest and you should feel ready to tackle another hard thirty second bout again. Making the movement intense for that amount of time should leave you feeling fatigued but not so wiped you can’t continue. If you do get to that point of fatigue, instead of completely stopping, MODIFY! Remember my suggestions at the top? This is when you can use them! You still get benefits of the movements even with the modifications.
So behold, by plyometric workout below! I’ve added the plyo moves in between other moves like this one here, but doing them at the end when you’re tired is good too!
Plyometric Workout with Odd & Even Numbers
Format: Two times through each round, two times through with plyo moves*, sprint once after both rounds then rest after last round for one minute.
Lower Body = 15x, 20x; Odd Rep Plyo Moves*
-Reverse Lunges (15 and 20 reps both sides)
Upper Body= 15x, 12x; Even Rep Plyo Moves*
*10 lateral bounds (double count- left and right sides equal one rep)
-Lat Tap Pushups
*8 lateral bounds (double count)
*6 lateral bounds (double count)
*4 lateral bounds (double count)