#5 min for legs – Plyometric workout in 1-2-3
Have you tried plyometric training before? Here is a plyometric workout that literally done in 1-2-3. It contains 3 exercises and its done in just 5 minutes. Use it as a kickass warm up, killer ending to a leg trainig, or as a mini-work out 🙂 Maybe at the beach?
A plyometric exercise is based on jumps and bounces of various kinds. The muscles work hard over a short period, and get pulled together and then stretched out again completely before going right back to work again without any delay. This rubber band effect increases muscle strength (explosiveness).
Plyometric muscel contractions:
The muscle starts with a braking phase before going straight into a phase where the muscle acts as a motor again, for example when you are jumping. The braking phase is called dynamic – eccentric phase and this is where the magic happens: that’s where the muscle gets stretched which gives the muscle time to develop more force for when it is shortened again right after.
I’ll go through three basic exercises, which can be simplified or advancing with simple measures. They are all so easy, but I promise you you will feel it after just 5 min. So whether you want a quick “tone up” feel, a kick start to your training, or an killer ending to a workout, try doing these 3 as many times as possible in just 5 minutes! (Dressed in Kari Traa from head to toe ..)
Stand with both feet together. Imagine that there is a line in front of your feet and that you should not cross the line. Take a step backward with one foot and bend that knee until you almost hit the ground with his knee. Tighten the stomach. Keep your shoulders and torso straight throughout. Use your arms to load before the jump, and jump straight up and straight down. Repeat 10 times without stopping. Make sure your knees do not cross over the toes.
If you want a challenge you can do altering leg lunges like this video.
Plyometric side jumps
Stand with a hip-width apart with your legs. Tighten your stomach and sit halfway down into a squat. Lift one leg up and put it down behind the other. Make a jump to one side and stay on one leg. Jum right back and change the leg. Repeat 10 times on each leg, ie 20 jumps in total non-stop.
How to make it a work out
Do 10 of each exercise before continuing straight to the next one. So we do 3 × 10 exercises before 1 set is over. Do as many sets as you can in 5 minutes. This is a form of AMRAP training. ( “As Many Reps As Possible” within a given time). Go ahead! If it is the first time you do the exercises, then do them without jumping 🙂 It’s a great workout too 😀
Evaluation of exercises on a scale of 1-10 points
- Equipment Needs: 10 (need nothing but clothes)
- Effect: 8 (killer for the buttocks, front, back inside and outside thigh and legs)
- Simplicity: 6 (need some balance and some explosiveness)
- Total score: 8