Plyos

One way to finish off your strength training session to ensure a butt kicking, is plyos.  I don't encourage beginners to try plyos right away, as you should focus on building your endurance, strength and flexibility first.  Plyos are advanced movements, so you should make sure to have proper form in your movements (like squats, lunges etc) before attempting them.  Also, make sure you are properly warmed up!  Plyos are a great fat burner and really get your heart rate up!  You can time yourself, or count reps.  If you are going to count reps, they can range from 8-25 depending on your effort and intensity of the exercise.  If you are focusing on endurance, aim for the higher rep range and lessen your intensity of the movement.

Example Leg Plyo Workout:

Warm Up

-Walking Lunges

-Jumping Jacks

-Deep Squats

3-5 rounds or sets- 30 secs work with rest (rest will depend on how fatigued you are... could be anywhere from 30-60 secs) (or do reps)

-Straddle Jump Squats onto Stepper (Place both feet on the outside of the stepper.  Squat down low and jump up onto the stepper and back down into a squat, but keep it a fluid movement)

-Up/Overs on the Stepper (Start with one foot on the stepper and one off to the side.  Push off with the leg that is on the stepper and bring your other leg onto the stepper while brining your other leg to the floor.  Keep going back and forth)

-Jump Lunges

-Explosive Step Ups 


Give it a try and see how you do!

HIIT Strength Workout

Last week my strength training consisted of 3 total body workouts throughout the week.  Every couple months i'll take a week to change up my routine to do something different to shock my body a bit.  One of last week's workouts kicked my butt completely, so I figured i'd share!!!

Feel free to modify as needed!

4 Sets, 10 reps (I used heavy weights for these, so 10 reps was about my max)

Do each exercise back to back with no rest.  Rest 1-2 minute after 1 set.

Circuit 1:

-Hammer Curl/OH Press/Tricep Extension

-Renegade Rows/Push Up

-Alternating Lateral Lunges with DB's

-Sumo Jump Squats

Circuit 2:

-Inchworm with bicep curl

-Alternating Curtsy Lunge w/ a Deadlift (right side, deadlift, left side, deadlift)

-Chest Press

-Low Side Skaters

Circuit 3:

-Cable Rows 

-Dips

-Jump Rope (1 min)

Enjoy!!