POPSUGAR Fitness

Burn-Fat, Build-Muscle Plyo Workout

May 21 2014 - 12:11pm

In our Bikini Countdown [1] workout program, we're upping the ante and adding some jump training to the mix. Your hard work will be worth it since you'll be burning more calories in less time. Learn the details on the moves below, print the workout [2], then get your sweat on. Since no equipment is needed for this workout, you can do it anywhere — so no excuses.

Directions: Warm up with five minutes of light cardio. Perform each three-exercise circuit three times before moving to the next. Cool down with five minutes of stretching.

Circuit One: Jump Squat With Heel Click

We love that this combo activates the inner thighs while working the butt and quads.

Circuit One: Leg Balance Warrior 3

This exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.

Circuit One: Plank With Bunny Hop

The jumping action of this exercise keeps the calories burning as your work your abs.

Circuit Two: Side Skater

Circuit Two: Oblique V-Crunch

Take the V-sit and put it on its side to target the obliques; you're going to love this variation.

Circuit Two: Asymmetrical Push-Up

The different hand positions work different muscles in the chest and arms. Do try to catch a little air as you move your hands from side to side to work toward a plyometric push-up.

Circuit Three: 180 Jump Squat

Adding a half turn to the jump squat is not only fun, but also it requires extra coordination and provides more core work.

Circuit Three: Side Elbow Plank With Leg Lift

This side plank variation really works the sides of the body: the obliques and the hips.

Circuit Three: Plank With Alternating Shoulder and Knee Tap

This plank variation works the entire body!


Source URL
http://www.fitsugar.com/fitness/Circuit-Workout-Plyometrics-34635605