Plyometrics can be valuable exercises to add to any workout regimen, whether you're an athlete, CrossFitter, or a fitness enthusiast looking for a frugal way to increase calorie burning and metabolism. Doing the right plyometrics, with the right form, and with the right frequency to get the benefits without the risk is a little tricky. Try out these plyometrics and explosive exercises in your workout today:
1) Plyo Side To Side and Forward To Back Hops
Works: Just a warmup to get your heart going ;)
Reps: As many as you can for 3 minutes
2) Jump Lunges
Works: Legs, butt and heart ;)
Reps: As many as you can for 3 minutes
3) Wall Climbers
Works: Be prepared to wreck your shoulders
How to do it: Start with your toes and chest on the floor like you're in the pushup position, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Reps: As many as you can in 3 minutes.
4) Jump Squats
Works: Legs, glutes, and cardiovascular system.
How to do it: Squat and jump!
Reps: As many as you can for 2 minutes. No video because again, this one is also pretty self explanatory.
5) Plank Jacks w/ Groiners
Works: Shoulders, abs, arms, legs, heart, everything.
How to do it: Start in the plank position. Jump both legs out to the side while keeping your back neutral. Do this 5 times, then bring your legs in like you're doing a mountain climber for 5 times.
Reps: As many as you can for 2 minutes.
6) Decline Plank Steps
Works: Shoulders, abs, legs, heart, everything.
How to do it: Start with your legs angled on the wall with your stomach facing the ground and your back to the wall. Keep your back neutral and bring your legs down, tap the floor and bring them to the wall again.
Reps: As many as you can for 2 minute.
7) Clap Pushups
Works: Chest, Triceps, Deltoids
How to do it: On the upward portion of the pushup you need to push harder to create additional upward momentum. At the height of your pushup you should leave the ground, clap mid-air, and then return arms to normal position in time to lower yourself in a controlled manner into the bottom portion of your pushup.
Burnout:
Finish with: 1 min side planks (left side) 1 min side planks (right side) 1 min full plank with leg lifts
Repeat Circuit 3-4 rounds (or as many times as you can). Add in to your CrossFit WODs or frugal home workouts.
I hope you enjoyed this article about how to add basic bodyweight plyometrics to your workout routine to boost metabolism at a reduced cost.
Interested in more articles about bodyweight training?
Read My Posts:
- 6 Effective Exercises To Add To Your Workout
- Barefoot Plyometric Training
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