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Train and Transform: Plyometric Workout 1

(22:19)
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Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing speed and strength. Get ready to be pushed you to your limits. Warning - this workout is not suitable if you have any existing injuries or medication conditions that affect your ability to exercise at a high intensity.

Details

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

Plyometric Workout 1
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