Plyometric exercises involve jumping or explosive movement to encourage muscle development while improving speed and agility. Losing weight requires burning more calories than you take in to create a calorie deficit. Performing plyometric exercises stimulates several muscle groups at the same time to increase the effectiveness of your workout. Including plyometric exercises in your workout routine can help you burn more calories, lose weight and tone your muscles.
Split Lunges
Split lunges engage your quadriceps, hamstrings, glutes and calves. Begin in a split stance with your left foot in front and right in back. Lower your right knee toward the ground until your left knee is bent at 90 degrees. Explode up, and switch legs in the air. Land with your right foot in front and left in back. Repeat the lunging motion and switch sides. Continue to alternate sides for three sets of 20 repetitions on each leg.
High Knees
High knee exercises stimulate all the muscles in your lower body. Stand with your feet together and arms at your sides. Bring your right knee up toward your chest. Jump up and quickly switch legs, bringing your left knee up toward your chest. Immediately switch legs and repeat the motion. Perform three sets of 20 repetitions on each leg.
Clap Pushups
Clap pushups use explosive movement to work your chest and arms, while activating your core muscles. Lie on your stomach. Press up onto the balls of your feet so your hands and feet are supporting your body weight, as with a traditional pushup. Lower your chest toward the ground and push off the floor. Clap your hands in front of you, and catch yourself with your elbows slightly bent. Return to the starting position. Repeat for three sets of 10 repetitions. Modify the exercise by performing the pushup on your knees if you are unable to perform a traditional pushup.
Burpees
Burpees recruit your arms, legs and core. Stand with your feet together and arms at your sides. Place your hands on the floor and snap your feet back behind you, leaving your body in a pushup position. Quickly jump your feet in toward your hands, and stand up. Jump straight into the air with your arms overhead. Return to the starting position. Repeat the exercise for three sets of 20 repetitions.
References
- Bodybuilding.com: What Is the Best Plyometrics Workout?
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
Member Comments