30 Minute At Home Plyometric Workout
Faster than a speeding bullet. More powerful than a locomotive. Able to leap buildings with a single bound. It’s a bird, it’s a plane, it’s…okay, I’ll stop here. Since I’m guessing most of us aren’t average joes by day superheroes by night (although if you ask my son he will say Superman lives at our house disguised as his daddy) plyometrics are a great way to not only improve your speed, power, and agility (moms you’ll be running circles around your toddlers in no time) but will also turn your body into a fat burning machine.
Try this quick 30 minute workout at the gym or in the comfort of your own home and soon your kiddos will be checking for the Superman cape hiding in your closet too.
Jog In Place: Start with your feet about hip width apart, keeping your arms bent and at your sides. Begin by lifting your right knee up until it reaches your waist, making sure to keep your left knee slightly bent. Return the right foot to the ground and lift your left knee up to waist height. Try to keep the your weight on your toes throughout the movement. Continue for one minute.
Body Weight Squats: To perform body weight squats stand tall with your feet shoulder width apart. Make sure to keep your chest up, back straight, and your knees behind your toes throughout the exercise. Lower yourself into a squatting position until your thighs are parallel with the ground. As you lower into the squat position, simultaneously raise your arms in front of your body until they are parallel with the ground. Raise yourself up and return to the starting position and repeat. Continue this pattern for one minute.
Heel Kicks: Start standing with your feet about hip width apart keeping your arms bent at your sides. Begin by bringing your right heel off of the floor, trying to kick your glute with your heel. Bring the right foot back down to the floor and bring your left heel up toward your glute. Continue for one minute.
Rocking Lateral Lunges: Start standing with your feet wider than shoulder width apart. Make sure to keep your chest up, toes facing forward, and your knees behind your toes. Rock side to side, keeping the foot of the straight leg flat on the ground. Continue for one minute.
Workout Group 1:
Burpees: Start standing with your feet about shoulder width apart. Lower yourself into a squatting position then jump your feet back into a pushup position. Quickly jump your feet back into a squatting position then jump up as high as you can throwing your arms above your head. Continue this pattern for thirty seconds to one minute. Rest for fifteen to thirty seconds then move into box drills.
Four Square Hops: Start standing with your knees slightly bent, your feet about hip width apart, and your arms bent at about a 90 degree angle. Jump laterally about two feet to your left. When your land, quickly jump backwards about two feet. When your feet land, quickly jump to the right about two feet. Then jump forward two feet. At this point you should be at the starting position. Repeat this pattern, switching directions but always jumping in a square. Continue this drill for sixty seconds then rest for fifteen to thirty seconds and move into split jumps.
Split Jumps: Start standing tall with your feet hip width apart. Take one large step forward with your right foot and lower your knee to the floor with your arms hanging to each side. Both knees should be bent at a 90 degree angle when you reach the bottom of the lunge. Jump up explosively, throwing your arms above your head. While in the air, your back foot will come forward and the front foot will go to the back. Land softly in a lunge position and repeat. Continue this pattern for thirty seconds to one minute, rest for thirty seconds, then move back into burpees.
*Once you have completed three rounds of these three exercises, rest for sixty seconds before moving into workout group two. Use this time to grab a drink or stretch.
Workout Group 2:
Standing Broad Jump: Stand with your feet hip width apart and your arms bent at your sides. Swing your arms behind you to help you gain momentum and lower yourself into a half squat. As soon as you are in a squatting position, swing your arms in front of you, and jump forward as far as you can. Land lightly with your feet shoulder width apart and repeat. Continue this pattern for thirty seconds to one minute, rest for 15 to 30 seconds, then move into tuck jumps.
Tuck Jumps: Stand tall with your feet hip width apart. Keep your chest up and look straight ahead. Jump straight up, swinging your arms slightly. Bring your knees up toward your chest and grab your shins. Extend your legs back down keeping a slight bend in your knees, land softly and repeat. Continue this pattern for thirty seconds to one minute, rest for thirty seconds and move into plank straddle hops.
Plank Straddle Hop: Start on the floor in a high plank position with your feet hip width apart, balancing on your toes and palms (hands should be directly under your shoulders). Hop your feet out into a wide “V” position and then quickly hop your feet back to the starting position and repeat. Continue this pattern for one minute, then move back into standing broad jumps.
*Once you have completed three rounds of these three exercises, rest for sixty seconds before moving into workout group three. Use this time to grab a drink or stretch.
Workout Group 3:
Clapping Push Ups: Start in a modified plank position with your hands placed on a bench (or couch, or chair, really anything will work). Make sure your arms and legs are straight, your hands are directly below your shoulders, and your abs are tight. Lower your body until your chest nearly touches the bench then push up lifting your hands off of the ground, clap, then return to the starting position. Repeat this pattern for 8 to 10 repetitions, rest for 15 to 30 seconds, then move into lateral bounds.
Lateral Bounds: Start in a half squat position, with your feet hip width apart, and your back straight. Begin jumping to your left by pushing off of your right leg. Land softly on your left foot and immediately bound back in the opposite direction by pushing off of your left foot and landing on your right leg. Continue this pattern for thirty seconds to one minute, rest, then move into quick feet step ups.
Quick Feet Step Ups: Stand behind a stair with your knees slightly bent and arms to your sides. Step your right foot up onto the step followed by your left foot then quickly step both feet back down to the ground. Swing your arms as if you were running and continue this pattern for one minute. Rest for fifteen seconds then move back into clapping pushups.
*Once you have completed three rounds of these three exercises, rest for sixty seconds before moving into the cool down. Use this time to grab a drink or stretch.
Lying Hamstring Stretch: Lie on your back with your legs straight and your lower back pressed against the floor. Bring your right knee towards your chest stretching only to the point of mild discomfort, not pain. Make sure to keep your right leg straight as straight as possible and your left leg extended on the floor. Breathe deep, do not bounce, hold for about thirty seconds, and repeat on the left side.
Figure Four Stretch: Lie on the floor with your lower back pressed flat against your mat. Bend your left knee and place your right ankle on the thigh of your left leg. Use your hands to pull your left leg toward your chest. Make sure to only pull to the point of mild discomfort, not pain. Hold this position for thirty seconds and then repeat on your right side.
Congratulations! Whether your goal really is to be faster then a speeding bullet or simply to keep up with that mischievous toddler who is probably toilet papering your bathroom as we speak, after completing this workout you are definitely one step closer.