Plyometric training is comprised of explosive movements, commonly done with only your body weight. This exercise method helps you train for maximum force production in the least amount of time.
By mixing isolation and compound moves with plyometric exercises, this workout increases muscular endurance and improves mobility, strength, stamina, and functional flexibility.
For the next four to six weeks, add this circuit to your current routine twice per week or, for an extra challenge, make it your basic program, following it three to four times each week. Rest at least 48 hours between workouts for proper recovery.
Because this circuit is timed, you will need a timer, a towel, and, of course, some water for hydration and recovery.
This circuit progresses week after week (going from easy, to hard, to challenging, and finally to maintenance) for four weeks. After the fourth week is complete, evaluate your progress and decide on your preferred interval time – enough work time to challenge you and just enough rest to recuperate. You can continue in this manner beyond week four, or move on to another training style to keep your body guessing.
THE SCHEDULE
WEEK 1:
Perform the walk-out pushup for 45 seconds, then rest for 30 seconds. Move on to the next exercise and continue until the circuit is complete. Repeat the circuit two more times for a total of three sets.
WEEK 2:
You’re ready to challenge yourself a bit more. Do all exercises for 45 seconds with 15 seconds of rest. Repeat for three sets in total.
WEEK 3:
Now it’s time to up the ante. Perform all exercises for 60 seconds, followed by 30 seconds of rest. Repeat the circuit three more times for four rounds in total.
WEEK 4:
Ready for more? You betcha. Perform the first exercise for 60 seconds, then rest for 15 seconds before moving to the next exercise. Finish up your set, then repeat from the top twice more.
WALK-OUT PUSH-UP:
Begin by standing with your feet shoulder-width apart. Bend forward from your hips and place your hands on the floor in front of you [A]. Walk your hand forward until your body is in a plank position. When your shoulders are directly above your hands, bend your arms to lower your body [B]. Extend your arms, then walk your hands back towards your feet while raising your hips to the sky. Stand up straight, then repeat from the top.
TUCK JUMP:
From a standing position, bend your knees and hips to squat. Explode off the ground as you pull your knees upward. Land softly, lowering directly into your next rep.
MOUNTAIN CLIMBER:
Assume a plank position on the floor with your shoulders directly above your hands. Raise your left foot off the ground and bring it toward your chest. Quickly extend your leg back, then immediately pull your right knee in. Continue rapidly, repeating the motion for your allotted time.
PLANK JACK: From the mountain climber position, lower down so your forearms are on the ground [A]. Jump your legs out wide, keeping your hips level with the ground and trying not to bounce [B]. Quickly hop them back together. Repeat for your set.
MED BALL GLUTE BRIDGE:
Lie on your back with your knees bent and heels firmly placed on a medicine ball [A]. Brace your core and press through your heels to lift your hips [B]. Pause at the top, and squeeze everything! Slowly lower your hips to the floor, and repeat.
GLUTE RAISE ON BENCH:
Position yourself facedown on a bench so that your hips align with the edge. Your legs should be extended straight behind you with feet touching the floor [A]. Grip the bench and focus on using your glutes to lift your feet as far up and out as you can [B]. Pause at the top, then slowly lower your feet to the ground. Repeat for your entire set.
CLOSE-GRIP PUSH-UP:
Begin in a push-up position, but instead of having your hands under your shoulders bring them closer together and make a triangle with your index fingers and thumbs [A]. Brace your core and bend your elbows, making sure to keep them tucked into your sides [B]. Concentrating on your triceps, push into the floor to rise back to the starting position. Repeat for your set.
GOBLET SQUAT:
Hold one end of a dumbbell in your palms and allow it to hang against your chest. Bending at your knees and hips, lower your glutes down until your thighs are parallel to the ground. Try to remain upright throughout the movement – you know you are leaning too much if the dumbbell is falling away from your body. Push through your heels to return to standing. Complete as many reps as you can in your specified time frame.
This circuit takes it up a notch by pushing you bit by bit, week over week. Trust it, and you’ll transform your body in as little as one month.
