To date, we’ve tried just about every type of workout under the sun—everything from Tara Toomey’s catharsis cult movement and AKT in Motion’s heart racing dance cardio to Skinny Bitch Collective's no-BS workout. The common denominator in the aforementioned workout obsessions is plyometrics.
Okay, so some of you might be wondering what the hell is 'plyo' anyway? We'll give it to you in layman’s terms: plyometrics are exercises that have you exerting the most force and power. Sound intimidating? Chances are you’ve been doing them all along. And there’s a good reason, too—plyo exercises help you get stronger and more powerful without the bulk :information_desk_person:. Here, Andy Spreer, master model trainer of SoHo Strength Lab, walks us through four basic plyometric movements that will make you stronger and more powerful than you've ever been.
THE ROUTINE
DO 3-5 ROUNDS, 2-3 TIMES A WEEK
DO 10 REPETITIONS OF EACH MOVE
(10 EACH LEG FOR SINGLE LEG MOVES)
TAKE 10-20 SEC REST BETWEEN MOVES
TAKE 60 SEC REST BETWEEN ROUNDS
Move #1
Hop Switch
WORKS: Shoulders, Abs, Obliques, Hip Flexors, Cardio
Start in plank position. Bring your right foot up next to your hand (as if doing a spider lunge from the running workout). Then, in one motion, switch your foot position. Right back, left up to hand.
TIP: Push down through your hands lifting your hips SLIGHTLY when you switch.
Hop SwitchWORKS: shoulders, abs, obliques, hip flexors, cardio
Start in plank position. Bring your right foot up next to your hand (as if doing a spider lunge from the running workout). Then, in one motion, switch your foot position. Right back, left up to hand.
TIP: Push down through your hands lifting your hips SLIGHTLY when you switch.
Move #2
180 Squat Jump
WORKS: Glutes, Hamstrings, Quads, Abs, Balance And Coordination, Cardio
Start standing with feet hip-width apart. Push your hips back, drop your torso slightly and pull your arms back next to your hips. In one motion, jump up by extending your hips and swinging your arms overhead. Turn 180 degrees and land back in your starting position.
Repeat the other direction.
TIP: Turn as your hands reach overhead, just before the peak of the jump.
180 Squat JumpWORKS: Glutes, Hamstrings, Quads, Abs, Balance And Coordination, Cardio
Start standing with feet hip-width apart. Push your hips back, drop your torso slightly and pull your arms back next to your hips. In one motion, jump up by extending your hips and swinging your arms overhead. Turn 180 degrees and land back in your starting position. Repeat the other direction.
TIP: Turn as your hands reach overhead, just before the peak of the jump.
Move #3
V Up
WORKS: Abs, Obliques, Hip Flexors
Start by laying on your back with arms extended over your head. Engage your abs by pushing you lower back on the floor. In one motion, lift you legs and torso off the floor and touch you hands to you feet.
V UpWORKS: Abs, Obliques, Hip Flexors
Start by laying on your back with arms extended over your head. Engage your abs by pushing you lower back on the floor. In one motion, lift you legs and torso off the floor and touch you hands to you feet.
Move #4
Plyo Split Jump
WORKS: Glutes, Hamstrings, Quads, Cardio
Start in a split squat position with your back knee 2-4 inches off the floor. In one motion, jump, switch your feet and land in the same position with the other foot in front. Start with arms down by hips. As you jump, swing arms overhead and return down on landing
TIP: If a full split jump is too dynamic, or you have knee issues, limit range of motion. Only drop down as far as you feel comfortable. You will still get the plyometric and cardio effect.
Plyo Split JumpWORKS: Glutes, Hamstrings, Quads, Cardio
Start in a split squat position with your back knee 2-4 inches off the floor. In one motion, jump, switch your feet and land in the same position with the other foot in front. Start with arms down by hips. As you jump, swing arms overhead and return down on landing
TIP: If a full split jump is too dynamic, or you have knee issues, limit range of motion. Only drop down as far as you feel comfortable. You will still get the plyometric and cardio effect.