For Our UO Chicks: An Easy Plyometric Power Workout

Plyometric Exercises are high intensity movements, such as jumping, involving high-force loading of body weight on the landing phase of the movement. Plyometric exercises have been a key part of training for athletes for a very long time. And if you haven’t noticed, athletes seem to know what they’re doing, so here are some ways you can incorporate them into your own routine. I love these because they are relatively simple and use your own body weight. They are great for traveling or if you need a short workout, you will be done in no-time because they are “power” moves. These are some of my favorites because of their simplicity, effectiveness, and large calorie burn! This workout is quick, but HARD! Great for us busy collegiettes!

Workout: Jump Running: 1 Minute

This is one of the easiest plyometric exercises. Simply run in ‘slow motion’ landing on alternate feet. Try to achieve as much height and distance with each stride as possible. For every right and left foot strike, count one repetition.

Forward jumping:1 Minute

Stand hip distance apart, bend your knees almost to a squat position, and simply leap forward using both legs to push forward. Repeat this 10 times in each direction (forward, backwards, lateral).

RECOVER FOR 30 SECONDS

Skaters: 1 Minute

Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips. Hop a few feet directly to the right, switching the position of your legs and arms. That’s one rep. Continue hopping from side to side without pausing or resetting your feet. Do 10 reps.

Hand Touches: 1 Minute

Start in a pushup position with your feet hip-width apart, your body in a straight line from shoulders to ankles, and your hands just outside your shoulders. Quickly touch your left hand to the top of your right hand, then quickly return to the starting position. Immediately repeat to the opposite side, touching your right hand to the top of your left hand. That’s one rep. Do 10.

RECOVER FOR 30 SECONDS

Split Jumps: 1 Minute

Stand with your feet in a staggered stance, left foot in front of your right, two or three feet apart. Lower your body into a split squat. Quickly jump up and scissor-kick your legs so that you land with your right leg forward. As soon as your feet land, lower your body into a split squat. That’s one rep. Do 6.

Clock Walk: 1 Minute

From a pushup position, step your right hand out to the side to create a wide upper-body stance; follow with your left hand to return to a shoulder-width stance. Continue this pattern to complete one full rotation leading with your right arm. Then do one full rotation leading with your left arm.

1 Minute water break & repeat!

Total Time: 16 Minutes