Mary Katherine Lunges: Named after Molly Shannon's deranged, armpit-sniffing Catholic schoolgirl character on SNL, this involves doing a forward lunge and then leaping straight up and landing in the opposite lunge position. Now, repeat the previous four moves once again before moving on to: After 30 seconds, you run in the other direction. This is one of the very few exercises in P90X Plyo without any high-impact jumping or spinning, so you get a bit of an opportunity to catch your breath and recover. Trust me – you’ll be exhausted in no time.ĭouble Airborne Heismans: These are just like regular old Airborne Heismans but with a couple of lateral high-knee tire steps in between your poses.Ĭircle Run: Here, you throw a small towel on the floor and run around it in a tight circle while facing the same direction and keeping your head and shoulders in the same spot. Using your opposite hand, touch the floor near your front foot each time you land. Run Stance Squat Switch Pick Ups: This exercise is similar to Run Stance Squats, but instead of doing four squats, jump and spin 180 degrees with every repetition. Land (softly) back into the low squat position, and repeat – all while maintaining pristine form.
Squat Reach Jumps: Get into a low squat, touching the floor in front of you with your fingertips. Explode straight up into a jump, reaching your hands up as high as possible. When I started P90X, I found the Plyo DVD to be insanely challenging. I wasn’t unaccustomed to doing cardio, but I was floored by the intensity of the moves in Plyo. Transitioning furiously from spins and squats to leaps and lunges was exhausting, and made my glutes and hamstrings scream. Thankfully, brief water breaks were interspersed throughout the hour-long session, and Tony takes a few seconds between exercises to explain the next move, but I barely had a chance to catch my breath. So it’s pretty awesome that P90X devotes an hour to jump-training. Over the years, plyometric drills have been shown to improve overall athleticism - it boosts one’s explosive power, speed, cardiovascular health, flexibility, balance, and stamina. Six weeks later, the runners who did plyo work saw improvement in their running economy, while those in the control group didn’t. Runners who’d been running for half a year were divided into two groups: One that added plyometric moves to their exercise routines, and one that didn’t. Do it at your own pace and own level, and modify if need be.A few years ago, researchers conducted an experiment to test the effects of plyometric training. Here are some examples of plyometric exercises. I know I’m still going to feel the burn all day, but its yoga tomorrow so that will stretch my muscles, relax them and make me them more pliable, which I will definitely need by tomorrow. After 58 minutes I felt like I had a great workout and burned a ton of calories.
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Today’s workout gave my upper body a break, as yesterday was all about the chest and back, plus the abdominals. As Tony Horton says…”Do your best and forget the rest!” I did modify some of the exercises, which i will keep modifying as i get stronger. Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen the muscles, increase vertical jump and reduce the force of impact on the joints. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle and then rapidly shorten it. But don’t let that you off…its not as complicated as it sounds, and i had loads of fun this morning!! Its low impact but high insensity, so maximum calories are burned. They only equipment I needed was a chair, and then my heart rate monitor, towel and water.īut what is Plyometrics? Also known as jump training, it is a training technique designed to increase muscular power and explosiveness. 58 minutes, of which 8 minutes is a warm-up and 4 minutes a cool down. So today was my 2nd day of P90X, and Plyometrics was on my schedule.
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