Tag Archives: Plyometric Challenge

Plyometric Challenge (Week 4)

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We are now entering the final week of our plyometric challenge. I will be introducing the last two new exercises today. Remember, our goal is to get at least 1000 plyometric exercises done during the month of June. You can do all upper body exercises, all lower body exercises, or do a combination of both.

MEDICINE BALL SLAMS

  1. Hold the medicine ball with your palms facing each other and lift the ball above your head with arms extended.
  2. Lean forward with the medicine ball with your arms straight and then slam the ball down.
  3. Make sure to keep your arms stretched out to work your core.
  4. Squat down to pick up the ball and then repeat until desired reps.
  5. Repeat

SQUAT JUMPS

  1. Extend your hands in front of your body
  2. Push through your calves and jump straight up while keeping your upper arms close to your sides.
  3. In a continuous motion keep making small jumps repeatedly until desired reps.
  4. Repeat

I wish everyone the best and want to see everyone cross the 1000 mark by Saturday. Also, although it has been a while since we’ve done a Photo Friday there are still photos. Check back on Friday to see my latest ones.

Yours In Fitness,

Lauren “LC” Chatman

Plyometric Challenge (Week 3)

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Welcome to another great week of fitness! I hope you all are ready for the third week of our Plyometric Challenge. I will be introducing a two new exercises today. Our goal is to get at least 1000 plyometrics in during the month of June. Remember, these types of workouts 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. You can do all upper body exercises, all lower body exercises, or do a combination of both.  Next week I’m going to introduce one more upper body and lower body plyometric exercise for everyone to try.

SQUAT CABLE ROW

  1. Start by holding either a handle or rope-handle attached to a low-pulley cable.
  2. Squat until your hips and knees form 90-degree angles.
  3. Make sure all your body weight is back over your heels and push through the heels to stand back up.
  4. Pause for a second and then pull the cable toward with your elbows tight to your sides.
  5. Squat back down and let your arms go straight as you drop down.
  6. Repeat until desired reps.

EXERCISE BALL HIP LIFT

  1. Lie facing up on a mat with your arms out at your sides.
  2. Have your knees bent at 90 degrees with an exercise ball under your feet.
  3. Dig your heels into the ball and lift your hips as high as possible.
  4. Pause for a moment then lower your hips just before your glutes touch the floor and repeat.

WHAT TO LOOK FORWARD TO

Remember on every Tuesday we will all check in and let each other know how many plyometric exercises we have done so far. Look forward to this week on an article about benefits of working out in water plus Photo Friday.

Yours In Fitness,

Lauren “LC” Chatman

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

Plyometric Workout Challenge (Week 1)

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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. Continue reading →