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Hi.

Welcome to our blog. We document our adventures in fitness, plant based food, travel and rescuing dogs. We also post FREE workouts with playlists to keep you inspired, and host rhythm-based cycle instructor trainings all over the country!

What is "Plyo?" + 45 min workout

What is "Plyo?" + 45 min workout

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Interval Timer, iPhone app

Interval Timer, iPhone app

 

Plyometrics: (aka “jump training”) are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed & strength).

We love “plyo” workouts because they require minimal to no equipment, this entire workout is just body weight, and can be done anywhere! They’re easily modified to make more or less difficult by changing the reps and recovery time.

We like to jog to a local park and bust these out when we’re traveling, short on time, or just in the mood for something other than the gym.

Chels made a playlist for you to bump to for this one- you’ll need it:

Plyo 1 Playlist

All you need is an interval timer, and there are a ton of free phone apps - we use one called “Interval Timer.” Set your timer for 45 seconds & 15 seconds alternating, and if you have the ability on your app, set it for 8 rounds of that.

Warm up: 8-10 min jog or brisk walk

Circuit 1:

  • Jump Lunges (Modify with reverse lungs when your form fails): 45 sec work, 15 sec rest

  • Opposite Knee to Elbow Mountain Climbers (modification is high plank hold): 45 sec on, 15 sec rest

Alternating between lunges & mountain climbers for 3-4 full rounds (6 or 8 min total depending on how you’re feeling). Don’t shy away form challenging yourself! The difficulty in this tends to come from continuing to move for the entire round (6-8min).

2 min rest

Circuit 2:

  • Burpees, chest to floor & jump at the top: 45 sec on, 15 sec rest

  • Speed Skaters, opposite hand to opposite foot, jump from side-to-side & bend at the knee not the waist (modification is to step instead of jump): 45 sec on, 15 sec rest

Alternating between exercises, 3-4 full rounds (6 or 8 min total)

2 min rest

Circuit 3:

  • Plank Up-Downs, move from high plank to low plank (modification is to hold low plank): 45 sec on, 15 sec rest

  • Squat Jumps (modification is air squat): 45 sec on, 15 sec rest

Alternating between exercises, 3-4 full rounds (6 or 8 min total)

2 min rest

Circuit 4:

Push-Up Roll Open (push up to side plank, alternating sides): 45 sec on, 15 sec rest

V-Up’s (modification is sit-ups): 45 sec on, 15 sec rest

3-4 full rounds (6 or 8 min total)

Let us know if you love “plyo” workouts too, or if you try this one, in the comments below!

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