The ’90s were a big decade for jumping. Kris Kross made us jump in backward oversized overalls. And House of Pain made us jump around in oversized flannels. Well we may have given up the oversized outfits, but it’s time to bring back the jumping…at the gym.
Plyometrics, a method of exercise also called jump training, takes workout moves to new heights by using gravity for resistance. For example,… the next time you do squats try jumping on the way up instead of simply standing.
Plyometrics add explosive power to any exercise, giving you a higher intensity workout that burns more calories and torches fat!
We suggest practicing the following plyometric moves three to four times a week. Repeat them as many times and as fast as you can in 1 minute. Go!
Plyo-Pushups: Drop into a pushup and from the low end of the movement shoot yourself up as high as you can, lifting your hands off the floor. Fall forward again and land back into a pushup position. Lower down. You can do this exercise in a modified pushup position on your knees.
Plié Jumps: With your legs wider than hips width apart in a plié position, turn toes out to a 45-degree angle. When bent, knees should track over the heel or shoelaces. Place your hands in prayer position in front of the chest, sink the legs down into a plié, then jump straight up into the air. Point the toes, straighten the legs, and sink right into the plié upon landing.
Squat Jacks: Jump wide into a jumping jack position, then lower into a wide-leg squat with your arms raised over your head. With all your power, jump and bring your hands back to your sides.
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