P90X Plyometrics is one of the 12 workout discs you get with the P90X, 90-day, in-home training program. Plyometric training involves jumping, leaping and bounding. The moves are explosive and quick. You don't need any dumbbells or resistance bands for this workout -- just you and a little open floor space.
Squat Plyometrics
Squat plyometrics integrate a squat strength exercise with jump training. The P90X plyometric workout integrates several squat jumping variations in the workout. The most basic is the jump squat. You lower into a squat and then power through and jump into the air. The run stance squat adds a twisting element -- you jump and turn so you're facing the opposite direction each time. Leap frog squats are a thigh burner. You stay in a wide-stance low squat and hop back and forth.
Lateral Moves
Lateral plyomtrics involve moving side to side. The airborne heisman is a basic plyometric exercise in the P90X program. You balance your weight on one leg while pulling your knee up towards your chest with the other leg. Transfer your weight back and forth, alternating lifting one knee then the other. The double airborne heisman adds a couple lateral steps in between each knee lift so you actually move a few feet from side to side. Lateral leapfrog squats are a side to side version of the leapfrog squat. You start in a wide-stance, low squat and hop side to side.
Jumps
The P90X plyometric workout has several explosive jumping exercises, where both your feet leave the floor simultaneously. For the jump knee tuck, hold your hands about waist-high with your palms facing the floor. Jump into the air and pull your knees up so they make contact with the palms of your hands. The jumping lunge is a challenging exercise. Dip down into a lunge, jump up, switch your feet, so when you land, the opposite foot is forward. A gap jump is a long, forward jump as if you're trying to leap over a hole in the ground or a stream.
Other Plyometric Exercises
The P90X plyometrics workout includes several other exercises that don't fit in a specific category. The twist combo is a less explosive exercise. It is a series of tiny hops as you turn your feet first to the right then to the left. For the military march you lift your right arm straight up in the air and, at the same time, lift your left leg straight up until it is parallel to the ground. As you lower, you lift your left arm and your right leg. It resembles a funny parody of a military march. The monster truck tire exercise simulates running through tires -- except this are large truck tires so you have to pull your knees up high and leap diagonally to hit the next tire.
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