Studies show that adding plyometric exercises to your workout routine can help build bone density and prevent injuries, as well as improve power, strength, and agility.
Todays Challenge is all about jumping and adding a BURN! Fired Up Friday!!!
Start with a warm up:
3 minute march in place
2 minute run in place
1 minute of body weight squats. Good ones!! Butt pushed back, straight back, chest up, bend the knees and GET LOW!
Complete each move and Repeat 2 time! BURN BABY BURN!
Stand on your right leg with your left knee bent, foot lifted off the floor. Hop to your right, landing on your right foot, and then immediately back to your starting spot, still balancing on your right foot. That’s one rep. Complete 8 reps total on your right leg, and then repeat on the left
Stand with your feet slightly wider than hip-width apart, extend both arms out to the sides at shoulder height, and squat down as if you were balancing on a surfboard.
Jump up, bringing your arms in to your body, and rotate 180 degrees in the air. Land in your starting "surfing squat" position, facing the opposite way. That’s one rep. Repeat 8 times.
Stand with your feet hip-width apart and hold a medicine ball. Squat down, and then quickly stand up as you throw the ball in the air overhead. Catch the ball and immediately return to your squat position. That’s one rep. Repeat 8 times.
**If you don't have a medicine ball, use anything heavy you can find to toss up, or use a weight and just push it over head.**
Start in a lunge position with your right foot forward. Lunge down and then push off the ground and quickly switch legs in the air, landing in a lunge with your left foot forward (You can use your arms in any way that feels natural to help you get off the ground).
Repeat the same switch jump two more times (3 total), landing with your left foot forward, and then jump off the ground and land on your left foot only (that’s your hop). That’s one rep. Quickly return to your lunge position and repeat again, this time landing with your right foot forward, and then hopping on the right leg. Continue alternating legs until you've done 8 reps total.
Start in the top of modified pushup position (you may want a mat or towel under your knees for cushion) with your hands slightly wider than your shoulders on the floor.
Lower your body into a pushup, and explosively push back up, allowing your hands to "jump" off the floor and land directly under your shoulders. Immediately bend your elbows and lower your body into a tricepspushup. That’s one rep. Repeat again, this time jumping your hands back out to the wide pushup position. Do 8 reps total.
Happy Friday and Happy Jumping!! You can do it and your body will love the burn, plus the big calorie burner!
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