The Ultimate Plyometric Workout 3

The Ultimate Plyometric Workout 3

Do this routine twice a week, beginning with a 10-minute total-body warm up.

Metabolic Conditioning: Perform the fat-burning exercises below as quickly as you can with good form. (If form is perfect, advance the step-ups to box jumps with a step down, and the lunges to jumping lunges.) Rest 90 seconds; do three total rounds.

  • Air Squat: Stand with feet hip-width apart, palms pressed together, at chest. Squat as low as you can, pushing hips back and keeping chest high. Push through heels to stand, and repeat. Do 10 reps.
  • Box Step-Ups: Stand in front of box and plant right foot on top, pushing through heel to rise up onto the box (knee should not sway inward). Stand up fully. Reverse the movement to step down. Do 10 reps; switch legs.
  • Reverse Lunge: Stand with feet shoulder-width apart, hands on hips. Lunge backwards with left foot until left knee touches floor and right knee bends to 90-degree angle. Push through right heel to stand. Do 10 reps; switch legs.
  • Squat Jump: Stand with feet hip-width apart. Squat low, then explode up, jumping as high as possible with both arms extended overhead. Land with soft knees, and automatically go into your next rep. Do 10 reps.

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