If it’s kick your fitness life up a notch then this Plyometric Exercises for women will push you to the next level. Mixing plyometric moves with challenging variations of weight-training exercises means you’ll be burning more calories in less time. It’s hard, but its worth it. Print this poster, grab your weights, and get your sweat on!
Directions: warm up with five minutes of light cardio, then repeat each three-exercises circuit three times. Start with 110 reps of each exercise, building up to 15 reps of each move as you get stronger. pound weights to increase the challenge.
High Knee Skips
Skipping isn’t just for little kids: it’s a great warm up exercise, especially if you will be jumping in your workout.
Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
Switch legs and keep skipping while pumping your arms.Skip for 30 seconds
Continue to warm up as you work outer and inner thighs with each move.Begin standing with your feet together. Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs.Your toes will be pointed outward.
Push off your knees for leverage as you jump your legs together to complete one rep.
Do 15 reps to complete a set.
Shoulder Press and Side Crunch
Grab a set of dumbbells to tone your shoulder and a waist with this plyometric exercise for women.
Stand holding dumbbells at your shoulder. With your palms facing forward, press the weights overhead, straightening your arms.
As you bend your elbows to lower the weights, lift your left knee up toward your left elbow. Squeeze your abs to exaggerate the side crunch.
Lower your leg while raising the weights overhead, and repeat the side crunch on the right. This completes one rep.
Do 15 reps, alternating sides.
Use five to ten pound weights.
Split Lunge Jumps
Great for shaping the legs and butt, jumping lunges can sometimes be intense on the knees. Hopping your feet together before switching sides decreases the impact on the knees.
Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
Jump your feet back together to complete one rep.
Do 15 reps to complete a set.
Single-Arm Chest Press
Working one arm at a time makes the core work more to stabilize your torso while you work your chest.
Lie on your back with your heels about a foot away from your butt. Hold a dumbbell in your left hand, and bring both hands to the ceiling.
Bend your left elbow, lowering your upper arm to floor.
Exhale and straighten your elbow, pressing the weight back to the ceiling to complete a rep.
Do 15 reps, then switch arms.
Use a 5 to 15 pound weight.
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