I came across a good-looking plyometric workout by Candice Keene on the Fitness RX for Women website and thought I would share it with my readers in case any of you were looking for a cardio-toning challenge. Since the key word is "challenge," this workout looks like it would be best for intermediate or advanced fitness levels. Also, avoid if you have joint issues; plyometrics=jump training and is therefore very high impact.
I drafted a text-version of the workout below, but please watch the video (about 11 minutes long) for examples of proper form and equipment:
Speaking of equipment, Candice uses an aerobic step (both standard and high versions), a bosu ball (don't worry, I don't have one either) and a stability ball. However, this workout can be done without equipment with some smart modifications. I made notes for non-equipment modifications, thanks to moves I've been using during my Nike NTC workouts and Bob Harper's Inside Out DVDs.
Summary: 4 giant sets, 3+ exercises per set, 15-20 reps per exercise (unless otherwise noted). Complete each set 3 times with a 60 sec break between each set. Entire workout could last about an hour.
-15 box jumps (*or tuck jumps if you don't have a box)
-Bear walks across the room and back
-30 mountain climbers
-25 jump squats
-15 (each leg) split jump lunges
-20 deep plie squats
-Walking lunges w/ back leg lifts AND upper body rotation with barbell bar resting on back of neck/shoulders (*if no bar, could hold light weights in each hand or simply no weight at all and just rotate).
3rd set (No rest between sets on this round):
-30 hop overs (*If you don't have a jump box or high step, try using the seat of a sturdy chair to support your hands/arms and pretend you're hopping over an object OR simply stand upright and hop from side to side.)
-15 high knees (*bosu ball used in video, could be done without)
-5 (each side, 10 total) high knees from side to side with added knee lift before jumping to other side. (*also done w/ bosu ball in video, but can be done without).
4th set (Complete this round 2 times only):
-10 (each side, 20 total) side jump-ups and step downs using high step or jump box. (*If no step or box, try 180 jumps or single-leg hops from side to side.)
-15 (each side) regular step-ups with added back leg lift (*If you have a staircase, you could step-up on the steps or replace the step-up with a front lunge and add alternating back leg lifts).
-40 toe taps using a step with added risers; if no step, try high knees and drive the bottoms of your feet up and inward, kinda like you're bouncing an imaginary soccer ball back & forth/side-to-side with your feet.
-6 scorpion push-ups, driving knee up toward elbow on same side. (*No bosu ball necessary.)
-6 squat jack push-ups (*again, no bosu required).
-15 (each side) forward-bending knee crunches (don't drop foot to the floor; rely on core for balance).
-Plank position with feet on stability ball, use abs to roll butt into the air and back down. (*If no ball, get into plank position w/ your forearms & elbows resting on the ground; drive your hips/glutes up & down.)
So, that all said, anyone want to try this workout with me? I'm gonna give it a go sometime between tomorrow and the weekend and will report back with my review next week. If you try it before I do, let me know how you did in the comments!