Workout of the Week- Plyometric Moves

23 Mar

Happy Friday to all of you!  Yay, it’s the weekend!!!

Today I wanted to share with you a great plyometric workout that would be a fun addition into any fitness routine. 

Before we get to the workout, let me tell you a little bit about plyometrics.  According to Wikipedia:

Plyometrics (also known as "plyos") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric exercises may also be referred to as explosive exercises.[1] [2] Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics has been shown across the literature to be beneficial to a variety of athletes. Benefits range from injury prevention, power development and sprint performance amongst others.[citation needed]

Plyometrics have been shown to have benefits for reducing lower-extremity injuries in team sports while combined with other neuromuscular training (i.e. strength training, balance training, and stretching). Plyometric exercises involve an increased risk of injury due to the large forces generated during training and performance, and should only be performed by well-conditioned individuals who are under supervision. Good levels of physical strength, flexibility, and proprioception should be achieved before commencement of plyometric training.

The specified minimum strength requirement varies depending on where the information is sourced and the intensity of the plyometrics to be performed. Chu (1998) recommends that a participant be able to perform 5 repetitions of the squat exercise at 60% of his bodyweight before doing plyometrics. Core body (trunk) strength is also important.

Flexibility is required both for injury prevention and to enhance the effect of the stretch shortening cycle.

Proprioception is an important component of balance, coordination and agility, which are also required for safe performance of plyometric exercises.

Further safety considerations include:

  • Age – should be taken into account for both pre-pubescent and the elderly because of hormonal changes.
  • Technique – most importantly, a participant must be instructed on proper technique before commencing any plyometric exercise. They should be well rested and free of injury in any of the limbs to be exercised.

Plyometrics are not inherently dangerous, but the highly focused, intense movements used in repetition increase the potential level of stress on joints and musculo-tendonous units. Therefore safety precautions are a strong prerequisite to this particular method of exercise. Low-intensity variations of plyometrics are frequently utilized in various stages of injury rehabilitation, indicating that the application of proper technique and appropriate safety precautions can make plyometrics safe and effective for most people.


Workout of the Week- Plyometric Moves

Do each exercise 10 times if you are a beginner or 20 times if you are an experienced exerciser before moving onto the next exercise.

Remember to consult with your doctor before trying out a new workout routine and always ask for help if you are unsure of how to properly execute the exercises listed below.*

  • Warm Up (5 minutes minimum)
  • Squat Jumps
  • Mountain Climbers (25 reps)
  • Jumping Lunge
  • High Knees (25 reps)
  • Clapping Push Ups
  • Butt Kicks (25 reps)
  • Single Leg Lateral Jumps
  • Box Jumps
  • 5 Minutes Cardio Machine of Choice

Repeat 3 times!


Not only is this workout effective at burning calories, it will keep your heart rate high the entire time.  Try taking as little amount of rest time as you can between each exercise.  This workout should take you about 35-45 minutes to complete!  Try it out and remember that having fun is the most important thing!!! Smile



My eats from yesterday:

  • Breakfast-  2 slices Ezekiel toast with peanut butter and coffee
  • Am Snack-  Clif Mojo bar
  • Lunch-  Ezekiel wrap with turkey, Dijon mustard, spinach, tomato and cheddar cheese
  • PM Snack-  Pita chips with hummus and a flaxseed/chia seed drink
  • Dinner-  Turkey meatballs with brown rice and spinach




Yesterday was a rest day for me.  It was much needed.  I was planning on doing Jillian Michaels Yoga Meltdown and I actually started it but when I started doing all the lunges I knew it wouldn’t be a good idea.  I pulled a muscle in my left inner thigh somehow and the lunges were really bothering it.  So I took a complete day off and just relaxed instead.


Since it is Friday and I want to keep this post short, I’m not going to post my Trader Joe’s finds today.  I’ll have them up tomorrow for you all though!  I think I found some great products!!!  Smile


Have a fun weekend and remember to be healthy by eating right and moving a little bit each day this weekend!

I’m off to snuggle this cutie then I heading into the gym for a workout!




  • Are you a fan of plyometrcics?
  • What is your favorite plyometric move?
  • What are fun plans you have for the weekend?




8 Responses to “Workout of the Week- Plyometric Moves”

  1. sweetlyvegan March 23, 2012 at 1:41 pm #

    I used to do lots of plyometrics in my favorite yoga sculpt class…. and they are hard and effective – definitely in a room thats almost 100* too! I will definitely be coming back to this workout when I’m not preggo.
    Hope your leg feels better! Pulled muscles are not fun!
    Love the pic of Cameryn 🙂

    • Trainer Kjirsten- Balanced Healthy Life March 23, 2012 at 4:52 pm #

      I’m able to run on my leg, but now lunge, it is weird. I hope it goes away soon because I want to work my legs a little on Sunday!

      Plyos in 100 degrees would be so hard! I struggle doing them without the heat so I can only imagine!

  2. La. March 23, 2012 at 3:02 pm #

    How are you doing plyo while breast feeding? My chest is HUGE and I have to hold myself when I run or jump! Yowza!

  3. HollieisFueledByLOLZ March 23, 2012 at 6:07 pm #

    I know so many people that swear by plyos and I def would granted I wasn’t so tired from running you know? I hope your leg feels better girl-pulled muscles are the worst!


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    […] Workout of the Week- Plyometrics […]

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