The List Of Exercises Used In Plyometrics P90x

P90X is a workout program developed and demonstrated by fitness guru and exercise instructor Tony Horton. P90X stresses fat burning and muscle strengthening. The P90X program is designed for you to workout out six times per week for 13 weeks and follow the included diet plan. The P90X program contains a plyometrics workout that is designed to develop lower-body strength and power. Plyometrics means "repeated and rapid stretching of muscles to increase power" and usually is done by jumping and bounding. You should complete as many repetitions as possible in 30 seconds for most plyometrics exercises.

Jump Squats

Squat down slowly as if you're sitting in a low chair. Put your hands out in front of you like a catcher in baseball for balance and shift your weight to your heels. Quickly jump up from your squat position so that you're standing and your feet leave the ground slightly. Move back down into squat position. Repeat the motion for 30 seconds.

Swing Kicks

Get a chair, stool or any other object that is about waist-height. Stand on the right side of the chair. Swing your left leg up and over the chair and rest it on the ground on the left side of the chair. Next, swing your right leg up and over the chair and rest it on the ground on the left side of the chair. Both of your legs are on the left side of the chair now. Swing your right leg up and over the chair and rest it on the ground on the right side of the chair. Next, swing your left leg up and over the chair and rest it on the ground on the right side of the chair. Repeat this pattern for 30 seconds.

Squat Reach Jumps

Squat down slowly as if you're sitting in a low chair. Shift your weight to your heels and touch the ground with your hands. Quickly jump up from your squat position as high as you can into the air and reach up with your hands. Move back down into squat position. Repeat the motion for 30 seconds.

Circle Runs

Get a towel, fold it into a small square and place it on the floor. With your head and shoulders always facing forward, run around the towel in a clockwise circle. Move as fast as you can. Circle runs will force you to run forwards, sideways and backwards while you maintain your head and shoulders in a forward position. Circle clockwise for 30 seconds and go counter-clockwise for an additional 30 seconds.

Jump Knee Tucks

Start standing straight up. Jump as high as you can in the air. At the top of your jump, pull your knees up toward your chest and tuck your legs in. Use your hands as a target for your knee drive by hitting your palms with your knees. Drop back to a standing position. Repeat for 30 seconds.