Wednesday, October 23, 2013

15 Minute Plyometric Circuit

I met up with one of my girlfriends for a walk yesterday, trying to get in that cardio thing, and I was way early.

For those who don't know, I hate being late. Hate it to the point that I'm often accidentally 20-30 minutes early because I've allowed so much extra time for being stuck in possible traffic but still get there on time. Since I was already in workout clothes, I figured I'd just do a quick circuit instead of goof off on my phone for the 25 minutes I'd have to wait until the scheduled meeting time.

I came up with the following circuit and was pretty pleased with how effective it was. 155 calories burned in 15 minutes? I can dig that. :)

What you'll need: a bench, picnic table, box, low wall, tree stump... something low-ish to the ground and flat. I used the bench on a picnic table because it was the closest thing to me.

The moves: squat box jumps (up onto your flat surface), incline pushups (using your flat surface), and walking lunges

Since I couldn't video myself yesterday, here's someone else demonstrating those moves.

That's the jump half of the squat jump, your bottom had better be going below parallel before that first frame. Do it right y'all!

These are the incline pushups. How gorgeous is that park?!? Love!


Do each move back to back and repeat for 10 rounds! Super easy to remember, basic movements that don't require a lot of extra equipment (just need a box), and it's effective.

If you'd like to try and take this up a notch, do the pushups with your toes and hands on the ground or make it advanced and do a decline pushup with your toes on the bench and hands on the ground. If you're in the gym and want to kick it into high gear, hold plates or dumbbells for the walking lunges or have a buddy place a plate on your back for the pushups.

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