Ask Misty by Misty Green

Misty Green

I hope everyone is having a great 2008 so far!  It sounds like so many of you are on the right track and trying to stay focused.  We all just have to take it one day at time, so we don’t overwhelm ourselves.

I’ve been adding a plyometric workout in my routine once a week for the past year and have been using the workouts you wrote back in an earlier issue.  I’m one of those people that like to change things up to keep myself from getting bored.  Is there anyway you could share some more plyometric tips or ideas?
Cindy, Ohio

Cindy, I’m the say way.  I like to alternate different types of workouts into my normal routine so I stay on my toes! I hope the following helps all of you who have been asking for an update on some tougher plyo workouts.  These aren’t easy by any means, so enjoy and send me some feedback on what ya’ll think!   I do want to remind any newbies or anyone who hasn’t done this type of workout in awhile to check out Issue #11 for the beginners / intermediate version and for the pictures and techniques on some of these exercise.  Please review the plyometric article in issue 11.

(These will be a step up transition from the workouts in Issue 11)
Plyo Workout 1: (repeat 5 times)
*warm up 10min bike (or treadmill, elliptical, jogging…)
Go through each exercise and move on to the next without any rest, after last exercise 2 - 4min rest then repeat the series again.
This workout is without a box
*Tuck Jumps –15
*Jumping Jacks – 50
*Depth Jumps – 15
*Jumping Jacks – 50
*Squat Jumps – 15
*Rest and repeat

Plyo Workout 2: (repeat 5 times)
*warm up 10min bike (or treadmill, elliptical, jogging…)
Go through each exercise and move on to the next without any rest, after last exercise 2 - 4min rest then repeat the series again.
This workout is without a box
*Jumping Jacks – 50
*Single Leg Hops – 15 each leg
*High Knees – 1min
*Burpees – 20
*Squat Jumps – 20
*Jumping Jacks – 50
*Lateral Jumps – 20
*Rest and repeat

Plyo Workout 3: (repeat 5 times)
*warm up 10min bike (or treadmill, elliptical, jogging…)
Go through each exercise and move on to the next without any rest, after last exercise 2 - 4min rest then repeat the series again.
This workout is with a box (any type of aerobics box will do, just make sure whatever you use is sturdy)
*Jumping Jacks – 50
*Fast feet with box – 2min
*Single leg jump with box – 20 each leg
*Burpees – 20
*Tuck Jumps off box – 20
*Box step with knee drive – 20 each leg

I can’t stress enough to please review issue 11 for all the tips on technique.  Listen to your body and don’t overdo it.  Another tip I might add is to interchange this with your cardio workouts and you should never do this type of workout after you have lifted.  Your body will be fatigued and there is more risk for injury.  Enjoy the workouts everyone!

"Dream as if you'll live forever...
live as if you'll die today."
James Dean

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