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Weekly Workout – Outdoor plyometric workout

Outdoor plyometric workout

The holiday season has come to an end, which generally means your local gym is about to get a lot busier

If, like everybody else, you’re keen to burn off some of the unwanted excess but aren’t willing to suffer amidst the January gym rush, why not take your exercise outside?

Exercising outdoors has been proven to promote greater feelings of vitality, enthusiasm and self-esteem! I also enjoy the fact that an outdoor surface like the garden pictured in this post allows for softer landings with each explosive move.

This workout requires a high amount of cardiovascular strength/muscular strength as it is based on plyometric movements. That’s because the high-intensity nature of plyometrics expends a large amount of energy which guarantees a high calorie burn – exactly what you want after the holiday overindulgences.

Here’s how to do it:

Perform each of these moves for 10 reps. Repeat the sequence four times. Take a 2-minute break between rounds.

Move 1: Burpees

Outdoor plyometric workout: Burpees

I think we all know this move. Be sure to jump before each burpee! Make it count!

Move 2: Inchworm

Outdoor plyometric workout: Inchworm

From a standing position, bend over at the waist and place your hands on the ground. Begin to walk your hands forward until you end up in a plank position. Now, walk your legs forward to return to the piked position and repeat. Turn around after 5 reps to inchworm your way back to where you started.

Move 3: 180 squat jumps

Outdoor plyometric workout: 180 squat jumps

This exercise is a squat jump with a 180-degree turn so that you face the opposite direction after every jump. One full rotation equals 2 reps.

Move 4: Mountain climbers

Outdoor plyometric workout: Mountain climbers

In a plank position, bring one knee up to your elbow then repeat on the other side. That’s one rep.

Move 5: Lateral jumps

Outdoor plyometric workout: Lateral jumps

This is similar to a curtsy lunge, except you bring your hand down in front of you to touch the floor and you need to explode up and to the side between reps.

Move 6: Box jumps

Outdoor plyometric workout: Box jumps

Find something that is anchored or sturdy to perform this exercise on, otherwise just perform step-ups.

To perform a box jump, stand in front of a sturdy box, bench or tree stump (pictured), then squat down slightly before exploding upward to jump up onto the top surface. Try to land softly. Stand up before stepping down and repeating for the remaining reps.

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