This routine uses only body weight and resistance bands. The goal here is to build power with jumps and agility moves as well as lower body strength through lighter (body) weight and increased reps.
I will be sharing a series of these two workouts this week!
The first, is a ploymetric circuit, focused on building power, speed and the added calorie boost from interval training!
Perform each move 15 times. Rest for 30 seconds and continue to the next move. Repeat circuit 2-3 times.
Start with a 5 minute warm up. I like to leave warm ups to you. The more fun and gentle it is for you to get those muscles warm, the more you will start your workout off in a great mood! I personally love to turn on some great music and dance!
After your warm up, start with:
speed drills: start in a sprint stance. Explode up and sprint to the other side of your mat. Get back down into a sprint stance and repeat. Go as fast as you can in 30 seconds.
One leg jumps: Start in a sprint stance. With your head up and one hand touching the ground. Explode up jumping onto one leg. Switch to the other side. Repeat 12 times
Low Jacks: This is a basic jumping jack without the arm motion. Take your legs in and out as fast as you can in 30 seconds.
Lunge Jumps: Start in a lunge position. Knee in line with the ankle and your weight in the heel of the leading leg. The back leg should be at a 90 degree angle directly under your body and your chest should be up. Come down and explode up switching legs and landing softly back into the lunge. Repeat 12 times
Tuck Jumps: Start with your feet shoulder distance apart, feet slightly facing outward. Come down into a squat with the weight in your heels and burst up into a jump. While in the arm tuck your legs up to your chest. Repeat 12 times. Always land soft on your feet.
Be sure to cool down, with a light walk/dance for 5 minutes and stretch for 5 minutes post workout.
*disclaimer: this workout is not suitable for every individual. This workout is not without risk and may result in injury which pumps and push-ups will not be liable for. Always consult your physician before embarking on any new fitness routine.
