Here’s a small ‘plyometric’ fitness center session that consists of 4 completely different workouts, with solely 4 repetitions per train.
Plyometrics makes use of the elastic power of muscle tissues to work on explosiveness. This sort of session subsequently usually consists of a collection of jumps and different explosive actions.
Frequently doing a “plyo” session is extraordinarily efficient for sculpting legs and buttocks. Simply take a look at the physique of all of the sportswomen who soar or propel themselves within the air in a method or one other: from dancers to sprinters, plyometrics is synonymous with tapered legs and agency hindquarters.
For males, and for folks much less involved with the looks of their hindquarters, the benefit of this kind of train is to have the ability to enhance its purposeful energy, its energy in lots of sports activities and on a regular basis conditions. , whereas engaged on his cardiovascular capacities.
Solely small drawback of this sort of workouts: they don’t seem to be in any respect appropriate for learners. (If you’re a newbie, I like to recommend this simpler “hand within the air” session.) Plyometric workouts should not “tender fitness center” workouts, however intense workouts with a powerful affect on the joints. . Even for non-beginners, this type of coaching requires some vigilance to keep away from dangerous landings and harm.
The session
We heat up for 10 minutes with a cardio exercise of your alternative: jogging, treadmill, soar rope …
The workouts are carried out one after the opposite, 4 repetitions per train. After finishing the circuit as soon as, we begin once more for a complete of 4 circuits.
4 circuits = 1 spherical. We’re aiming for 4 rounds in complete, with a break of 1 to 2 minutes between rounds. With the breaks, we completed the session after about 20 minutes.
So, in complete we carry out the circuit beneath 4 × 4 = 16 occasions! You now perceive why there are solely 4 repetitions per train… 😈
Go on, let’s go :
4 soar lunges
Stand along with your left leg in entrance and proper leg behind. Bend straight in the direction of the bottom, then push again strongly in the direction of the sky to leap within the air. Reverse the place of the legs and land and cushion in the identical place on the opposite aspect, and so forth for 4 repetitions. Management the touchdown nicely.
4 folded / chisel jumps
We begin in a bent squat place, toes dealing with outward, legs bent. We soar by crossing barely the toes within the air to return to the preliminary place. Land softly to restrict affect.
4 burpees on one leg, alternating left / proper
For 4 repetitions, we soar twice with the best leg and twice with the left leg, alternating the legs every time after we are within the plank place on the bottom.
4 mule kicks
On all fours, resting on the fingers and one foot, elevate one leg in order that the knee is perpendicular to the bottom. 
We contract the glutes and push the only of the foot in the direction of the ceiling, as excessive as attainable. We return down and we begin once more. 4 on both sides.
Your complete session, together with the warm-up with a soar rope and a cooling-down / stretch (necessary to restrict muscle soreness the subsequent day and the day after!) Took me about 40 minutes. My Polar coronary heart fee watch indicated an expenditure of 414 energy, which is a fairly good ratio of time spent / vitality spent 😅
To study extra about plyometrics and have good concepts for workouts with out tools, I like to recommend Christophe Carrio’s e-book ‘Athletic Musculation’, in addition to his Youtube video channel.
To share this text on social media:
