Lily's Health Pad

Cardio is definitely my exercise of choice.  Strength training can be fun, but in my mind, it just doesn’t live up to the heart pumping appeal of cardio.

However, strength training is important!

Let me remind you of some strength training benefits:

1) Increased Metabolism – Strength training increases the body’s metabolic rate. One pound of added muscle burns an extra 35-50 calories a day

2) Increased Bone Density – Studies have indicated that consistent strength training can increase bone density and help to prevent Osteoporosis.

3) Injury Prevention – By strengthening muscles and joints, a variety of sports- or life-related injuries can be prevented.

4) Improved Posture – Strength training helps build muscles that support posture.

5) Changes Body Shape – Strength training is what helps you attain a muscular or toned look. If you want to chisel your body, you need to strength train!

This past week, I hopelessly lacked in the strength training department, so today I knew that I needed to get myself back in gear.

I decided to spice up today’s workout and bring some cardio to my strength training by…

adding plyometrics to my circuit! 

Plyometrics include any exercise in which muscles are repeatedly and rapidly stretched (“loaded”) and then contracted (as in jumping high off the ground or doing push-ups with a clap between them). The aim of plyometrics is to improve muscle power. [source]

I am a huge fan of plyometrics.  When I was able to attend Body Attack classes, I was frequently doing these dynamic exercises, as they are featured in every single release.  Let me tell you, plyometrics make you fit and sore.  Since I have moved, I’ve slacked off on the plyos because it was so much easier to motivate myself to do them in the group fitness atmosphere.

Today, I brought them back!  I don’t know why I haven’t been doing them in my solo exercise sessions because they are fun.

Here are my first LHP videos demonstrating my favorite plyometric exercises!  I taped them after my workout, so I look a wee bit disheveled.

Plyometric Squat

There are many different versions of the plyo squat.  This is just my favorite.  Two quick hops up and down and then jumping forward into a squat.  Make sure that your knees don’t exceed your toes.

Plyometric Lunge

Try to keep your back straight and distribute your weight evenly between your legs.  Makes sure your knees don’t go over your toes!  I am dangerously close to breaking this rule in a few of the lunges that I demonstrated.

“Fly Jack”

This is my FAVORITE!  Three traditional jumping jacks and one “fly jack.”  To get the most out of your jumping jacks, point your toes slightly outward and sit back as if you are doing a mini squat.  This method is safer for your joints than the jacks you used to do in gym class.

LHP Plyometric/Strength Training Circuit

*Plyometric exercises are high impact.  If you have any injuries, particularly in the lower body, I would not advise trying this workout.

10 minute warm-up at easy pace (I ran on the treadmill at 6.0.)

12 overhead tricep extensions

16 plyometric lunges

10 chest pushups (I do them on my knees.  Pushups are my Achilles heel!)

16 plyometric lunges

12 overhead tricep extensions

16 plyometric lunges

10 chest pushups

20 plyometric squats

12 standard bicep curls

20 plyometric squats

10 chest pushups + 10 tricep pushups

20 plyometric squats

12 hammer curls

5 fly jack sequences

10 chest pushups + 10 tricep pushups

5 fly jack sequences

12 bicep curls at 45 degrees from navel

5 fly jack sequences

12 bent over rows on right and left (24 total)

16 plyometric lunges

12 bent over rows on right and left

20 plyometric squats

12 bent over rows on right and left

5 flyjack sequences

THE END

Your upper and lower body should be quite fatigued.  Let me know what you think if you try this workout!

Do you incorporate plyometrics into your exercise routine?  What’s your opinion of them?  Share your favorite plyometric moves with me!

Tags: circuit training, plyometrics, strength training