June is here and you know what that means? It’s time for a new monthly challenge! I enjoyed the May Push-Up Challenge and I am very proud of everyone who participated. I want to give a special shout out to Tina who said she started out only being able to do 7 push-ups and finished up doing 75+. That’s fantastic and we all are so proud of you!
As I previously stated June is Fan/Reader Choice Month. I’m happy to announce that the new challenge is the Plyometric Workout Challenge (Thanks to Mackenzie for the suggestion)!
What are plyometric workouts you ask? They are quick and powerful movements that train the muscles to store energy for explosive training. These types of activities give you a total cardio workout that helps you keep your heart rate up and burn plenty of calories. Adding plyometric exercises to your workout will help you build your strength and power. Our goal is to do at least 1000 plyometric exercises in 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 two upper body plyometric exercises and two lower body plyometric exercises for you all to try.
EXERCISE BALL PUSH UP
- Get into a push-up position with your hands about shoulder-width apart, back straight, and shins on top of the ball.
- While keeping your back straight and the ball still, lower yourself towards the ground until your face is a few inches above the floor.
- Perform desired reps at a 1-1 tempo. The 1-1 tempo means you are going straight down and straight up with no pause in between.
OVERHEAD MEDICINE BALL THROW
- Stand 8-10 feet in front of a wall with your feet a little more than shoulder-width apart holding a medicine ball.
- Hold the ball and lift it above your head with your arms extended.
- Bend your knees slightly as you lean back until you feel a slight stretch in your abs.
- Throw the ball as hard as you can against the wall.
- Catch the ball on the return and immediately throw it back.
- Hold a dumbbell in each hand and start behind the center of the bench or box.
- Keep your arms straight down at your sides and shoulders relaxed.
- Step up and place your right foot firmly on the top of the bench. You want to make sure your right knee is bending and aligned directly over your ankle.
- Slightly bend your left knee while pushing off the floor to lift yourself up.
- Then step your left leg back down to the start.
- Complete to desired rep with right leg before switching to your left leg.
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. Starting next week every Tuesday we will all check in and let each other know how many plyometric exercises we have gotten in so far. Look forward to getting some exercises you can do on the go, a nutrition article and Photo Friday.
Yours In Fitness,