Wednesday, March 2, 2011

Plyo Challenge, Anyone?

I came across a good-looking plyometric workout by Candice Keene on the Fitness RX for Women website and thought I would share it with my readers in case any of you were looking for a cardio-toning challenge. Since the key word is "challenge," this workout looks like it would be best for intermediate or advanced fitness levels. Also, avoid if you have joint issues; plyometrics=jump training and is therefore very high impact.

I drafted a text-version of the workout below, but please watch the video (about 11 minutes long) for examples of proper form and equipment:

Speaking of equipment, Candice uses an aerobic step (both standard and high versions), a bosu ball (don't worry, I don't have one either) and a stability ball. However, this workout can be done without equipment with some smart modifications. I made notes for non-equipment modifications, thanks to moves I've been using during my Nike NTC workouts and Bob Harper's Inside Out DVDs.

Summary: 4 giant sets, 3+ exercises per set, 15-20 reps per exercise (unless otherwise noted). Complete each set 3 times with a 60 sec break between each set. Entire workout could last about an hour.

1st set:
-15 box jumps (*or tuck jumps if you don't have a box)
-10 burpees
-Bear walks across the room and back
-30 mountain climbers

2nd set:
-25 jump squats
-15 (each leg) split jump lunges
-20 deep plie squats
-Walking lunges w/ back leg lifts AND upper body rotation with barbell bar resting on back of neck/shoulders (*if no bar, could hold light weights in each hand or simply no weight at all and just rotate).

3rd set (No rest between sets on this round):
-30 hop overs (*If you don't have a jump box or high step, try using the seat of a sturdy chair to support your hands/arms and pretend you're hopping over an object OR simply stand upright and hop from side to side.)
-15 high knees (*bosu ball used in video, could be done without)
-5 (each side, 10 total) high knees from side to side with added knee lift before jumping to other side. (*also done w/ bosu ball in video, but can be done without).

4th set (Complete this round 2 times only):
-10 (each side, 20 total) side jump-ups and step downs using high step or jump box. (*If no step or box, try 180 jumps or single-leg hops from side to side.)
-15 (each side) regular step-ups with added back leg lift (*If you have a staircase, you could step-up on the steps or replace the step-up with a front lunge and add alternating back leg lifts).
-40 toe taps using a step with added risers; if no step, try high knees and drive the bottoms of your feet up and inward, kinda like you're bouncing an imaginary soccer ball back & forth/side-to-side with your feet.
-6 scorpion push-ups, driving knee up toward elbow on same side. (*No bosu ball necessary.)
-6 squat jack push-ups (*again, no bosu required).
-15 (each side) forward-bending knee crunches (don't drop foot to the floor; rely on core for balance).
-Plank position with feet on stability ball, use abs to roll butt into the air and back down. (*If no ball, get into plank position w/ your forearms & elbows resting on the ground; drive your hips/glutes up & down.)

So, that all said, anyone want to try this workout with me? I'm gonna give it a go sometime between tomorrow and the weekend and will report back with my review next week. If you try it before I do, let me know how you did in the comments!


lorna vanderhaeghe products said...

The set can be hard to follow for beginners.

Tamara said...

Yep, hence my disclosure in the first paragraph. Safety first!