Hot Minute Workout

The Essentials:

Time: 12 minutes

Level: 2-3

Equipment: Bodyweight + interval timer

Type: Plyometric High Intensity Interval Challenge

Body Part Focus: Legs and chest

The Workout:

Set your watch timers to one minute rounds. If you just have a normal watch or a cellphone clock that will work fine too you will just need to watch it carefully.

In one minute complete: 5 stride jumps, 5 push-ups, 5 jump squats and 5 alternating jump lunges. Your rest is however much time you have left in the minute. Repeat 12x.

Bonus: If this is really easy for you please add on 1 rep to everything. If that's still easy try to increase to 7 reps and so on. You want at least 10 seconds rest every round.

Modifications: If 5 reps is too much of a challenge today no problem! You can work up to it! Start at 4 reps or 3 reps of this workout then the next time you come back to it see if you can add one more! Good luck and let me know how it goes!

Exercises:

Stride Jumps

jump stride.jpg

And repeat for a total of 5 reps. Keep your core tight and jump both legs back and in at the same speed.

Push-ups

Jump Squats

Jump Lunges

The Description: 

This workout targets your leg muscles big time! I love how much leaner my legs started looking when I added plyometrics to my weekly routine. Really all plyometrics are is just a fancy term for jump training. When you jump your legs land in an eccentric (lengthened) muscle contraction which helps promote a long and lean result! The added cardio challenge of this workout will also leave a lasting fat burn after effect.

If you can get a warm-up in beforehand that would be great! Here's one if you're looking for ideas.