Train and Transform: Plyometric Workout 1

Warm up: perform each exercise for 30 seconds

Side shuffle mini bounces
Standing knee to chest hip open
Open hip to front glute
Kneeling hip - hamstring reach
Kneeling hip - hamstring reach

Workout: perform each exercise for 60 seconds

Air squat – pulse- 180 jump
Kneel - kneel – step into lunge – jump- repeat to other leg
Plank hold - knees down
Prisoner pose- Stand feet together – drop to sumo squat – hold – explode up
Lateral lunge – into lunge jump – back to lateral
Side plank hold - knee down
Diagonal Burpee - squat jump - adduct legs
Other side plank hold
Diagonal jump – across the mat fwd - over mat reverse
Lateral jump - high skip
Reverse plank hold
2 x short lunge walk - 2x split jumps – repeat backwards
Basket ball shoot - 2 lateral skips
Dynamic push up arms only

Cool down: perform each exercise for 30 seconds

Side lunge push inside knee out with hand hold - reach over
Side lunge push inside knee out with hand hold - reach over
Pigeon - heel to bottom
Pigeon - heel to bottom
Wide leg elbows forward hold to leg to leg