With the winter months closing in, you might be forgiven for wanting that extra thirty minutes in bed in the mornings. At least, that’s what I tell myself every time I skip a workout.
Sometimes waking up when it’s dark and cold outside – the thought of going to the gym can be a bit… unappealing to say the least!
But, in reality, that’s no excuse not to get in a quick workout before you head out to begin your day.
That’s why we’re sharing this simple (but definitely not easy, sorry) plyometric workout that can be done at home.
So, whether you’re like me and just can’t seem to drag yourself to the gym some days – or even if you’re not member of a gym at all, this plyometric workout is perfect.
It requires no equipment, and you don’t need tonnes of space; just a comfortable amount of room to move between the different exercises.
Benefits of Plyometric Workouts
Before I dive straight into the workout, first a little explanation about what Plyometric training is and why it’s something to work into your regular fitness regime.
Plyometric training (also known as ‘jump training’ or ‘plyos), refers to explosive compound movements done using the body’s own weight. Like high-intensity interval training, it involves training at maximum exertion for short periods of time, with brief rests in between.
The benefits of plyometric exercises – aside from the fact that they can be done anywhere, with no equipment, and in a very short space if time – are the fact that they build muscle by targeting the fast twitch muscle fibers.
This means greater power, more muscle and (of course) a better physique.
Plyometric Home Workout
Now that you’ve pretty much run out of excuses not to try this workout, begin by taking a stopwatch (or your phone) and setting the timer for 60 seconds.
You should repeat each exercise in this sequence for 60 seconds, and then take a rest period of 30 – 60 seconds in between exercises:
Exercise 1 Plie Squat Jump
This targets the abs, glutes and legs
- Begin by standing with feet slightly wider than shoulder width, your toes pointed outward so that your feet form a V shape.
- Lower down into a deep squat, holding your arms out straight in front of you. If you’d like to increase the intensity of this exercise, try holding an object (a dumbbell, a bag of flour, a can of beans – anything to give a little extra weight).
- Jump up from the squatting position, as high as you can and as powerfully as you can, tapping your heels together in mid-air.
- Land back in the plie squat position, and repeat this exercise for 60 seconds.
- Rest for 30 – 60 seconds, and then move on to the next exercise.
Exercise 2: Lateral Lunge
This targets the abs, glutes and legs
- From a standing position, step your right leg out to the side – bending the left knee whilst keeping the right leg straight.
- Squat down into this side-lunge position, keeping your right hand on top of your right thigh for stability.
- Thrust back up to standing position, and then repeat this same movement with the opposite leg, making sure to go down deep into the lunge each time.
- Repeat this exercise for 60 seconds, then rest for 30-60 seconds before moving on to the next exercise.
Exercise 3: Plank-Straddle Hop
This exercise targets the shoulders, triceps, abs, glutes, inner thighs, and outer thighs
- Begin the exercise by starting on the floor in regular plank position, making sure your elbows are directly under your shoulders and the palms of your hands are flat to the floor.
- Hop your feet out to the sides, so that your legs make a wide V shape, and then hop them back into starting position. Make sure you keep your back straight and your core tight as you do this.
- Now that you’re back in plank position, straighten your arms, pressing your hands against the floor to work your tricep muscles.
- Lower back down, bending arms and lowering your forearms to the floor.
- Repeat this exercise for 60 seconds and then take a rest period of 30 seconds before jumping back to exercise number 1, and starting over
So there we have it! Three simple exercises, one simple workout – and no excuses!
How long you repeat this circuit is up to you. You could set yourself a timer, or a goal to repeat the full circuit a certain amount of times.
Or, if you’re feeling particularly brave, you could set yourself the challenge to workout to failure. This is where you push your muscles to the point where you cannot physically perform the exercise – and is most commonly used by those in weight training. The choice is up to you.
Have any other plyometric exercises that you think could be included in this workout? Please feel free to share them with us and our readers in the comments section.