The P90X plyometrics routine is a very intense workout focused on speed and explosiveness. Plyometrics, also known as "jump training," will help you in any athletic endeavor that involves running, jumping or maneuvering around a court, track, field or rink. The routine is hour-long and filled with leg exercises.
When to do Plyometrics
The plyometrics routine should be performed on the second day of every week that is not a recovery week. Recovery weeks are week four, week eight and 13. Because P90X is a 90-day program, you can expect to complete the plyometrics routine a total of ten times. Although you can do plyometrics either in the morning or in the evening, you will burn more calories if you complete the routine earlier in the day.
Equipment
Because most of the exercises in the plyometrics routine will focus on jumping and leg strengthening activities, you will not need a lot of equipment. In fact, the only items you will need for the routine are a mat for absorbing the shock of jumping and a chair for a few of the exercises. If you wish to increase the exercises' difficulty, hold weights while performing a few of the squats, but this is not necessary for the routine.
Warm-Up
Before beginning the plyometrics exercises, you must warm up and stretch. Since the routine focuses on the leg muscles, most of the stretches will involve legs. To start, march in place for 60 seconds, and then run in place for 60 seconds. Afterward, you perform run lunges for 90 seconds and lunging drills for 90 seconds. Then you will need to 30 deep prayer squats, a minute of quad stretches and a minute of hamstring stretches.
Plyometrics Exercises
The hour-long plyometrics routine consists of 21 different exercises. The exercises are: jump squats, run-stance squats, airborne Heismans, swing kicks, squat reach jumps, switch pick-ups, double airborne Heismans, circle runs, jump knee tucks, Mary Katherine lunges, leapfrog squats, twist combos, rock star hops, gap jumps, squat jacks, military marches, run squat 180 jumps, lateral leapfrog squats, monster truck tires, and hot foot jumps.
References
- "P90X Extreme Home Fitness: Fitness Guide"; Beachbody; 2009
- "P90X Workout Sheet"; Beachbody; 2009
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