Samara Donald is: The Gym Coach

Make the most of your workout!

Leap Frog

Plyometrics is a type of exercise using your body only (no weights), and characterized by a fast and powerful, or “explosive” movement. These movements increase the speed or force of muscular contractions to increase power, and works both on the muscular and neurological level. Here is a great beginning plyometric exercise:

Muscles worked: Legs (primary)
Time to complete: 5-7 minutes
You will need: a long straight stretch of floor (50 feet optimally)

  1. Begin by standing straight up, hands at side and feet together and abs tight
  2. Crouch down by bending your knees and hips, your chest should touch your knees and your hands will be flat on the floor
  3. Immediately explode into a jump up and out, extending arms and legs about 3-4 feet forward
  4. Land in the crouched position, and continue as long as the floor goes (ideally 10 jumps)
  5. Turn and jump to return to your original starting position; repeat for 3 full cycles (or 6 total sets of 10)

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This entry was posted on January 5, 2008 by in Uncategorized.
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