Plyometric Challenge (Week 2)

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Did you miss a little while I was gone? I’m excited to tell you that I went on a visit to LSU this past Friday and it was an amazing! I know for sure LSU is definitely the school for me. Words can’t express how happy I am to be able to go to my favorite school ever. I bleed purple and gold. I’m looking forward to grad school and can’t wait to be a Tiger!

With that being said, we are still in the midst of our 1000 Plyometric Exercise Challenge. How’s it going for everyone? Our goal is to do at least 1000 plyometric exercises during the month of June. You can do all upper body exercises, all lower body exercises, or do a combination of both. Each week I’m going to introduce a few upper body plyometric exercises and lower body plyometric exercises for you all to try.  Remember, these types of workouts give you a total cardio challenge that helps you keep your heart rate up and burn plenty of calories. Adding plyometric exercises to your workout will also help you build your strength and power.

MACHINE ASSISTED PULL-UP

  1. Using the overhand grip on a pull-up machine extend your arms fully and make sure your shoulders are relaxed so you can stretch your lats (the muscles on your sides just under your armpits).
  2. Squeeze your shoulder blades together while arching your back and focusing on your lats.
  3. Pull your body up, aiming your chest toward the bar.
  4. Pull yourself up until your chin is level with, or slightly above, the bar.
  5. Hold that position before lower your body under control back to the starting position.
  6. Repeat

BOX JUMPS

  1. Stand in front of a bench or box
  2. Squat down with arms at your sides.
  3. Straighten your legs and explode up onto the top of the bench or box.
  4. Make sure you land softly and evenly on both feet
  5. Step back down and repeat

SINGLE LEG BENCH SQUAT

  1. Stand 2 or 3 feet in front of the bench, plyometric box, couch or chair with your feet shoulder width apart and toes pointed forward.
  2. Extend your left leg back placing the top of your foot on the object while keeping your right foot planted on the floor.
  3. While keeping your back straight squat down until your left leg is completely parallel to the floor.
  4. Make sure to press through your heel while shifting your hips forward and squeezing your glutes to return to standing position.
  5. Repeat.
  6. Switch legs and follow steps 1-4.

It’s very important that you keep good form while performing these exercises especially since were performing them at a faster tempo.  You want to perform 4 sets of each exercise in a circuit. The first set you will perform 15 reps, 12 reps on the 2nd set, 10 on the 3rd set, and 8 on the last set.

WHAT TO LOOK FORWARD TO

Good luck everyone on starting the new challenge.  Remember, on every Tuesday we will all check in and let each other know how many plyometric exercises we have done so far. Plus we will still be looking for photos. Look forward to an article about the benefits of working out in water plus Photo Friday.

Yours In Fitness,

Lauren “LC” Chatman