Getting bikini ready means ridding your body of excess fat. This super charged workout is designed to do just that. Through a series of plyometric exercises you can up your calorie expenditure, quickly sending your body into fat-burning mode.
PLYOMETRICS is well-known in the sports arena as an effective training method used to enhance the power and performance of an athlete. It is an arrangement of specific activities that enable a muscle to reach maximal force in the shortest amount of time. Moves like jumping, skipping, and hopping are common to plyometrics. But you don’t have to be an athlete to reap the rewards of plyo. Plyo works the muscles differently than conventional strength training; the movements are quick and sometimes explosive. If your body is not changing or you have hit a plateau, adding plyo moves to your routine will help break your static status. Your body will become stronger, fitter, and leaner. Here are 8 favorite plyo moves to get you set to rock a confident body this summer.
1. 1-MINUTE JUMP ROPE WARM UP
Stand with your feet a little closer than shoulderwidth apart. Make a soft fist with each hand, like you are grabbing an imaginary rope. Bring your hands beside your body and slightly bend your elbows. Slightly shift the weight of your body from your left to right foot, adding a slight hop to skip-jump the imaginary rope. Your fist should turn simultaneously as if you are turning a rope. Perform exercise for 1-minute.
2. HIGH KNEE SKIPS
Stand with your feet shoulder-width apart. Drive your right knee up toward your chest while you fully extend the left leg and allow it to leave the ground. As your right knee lifts, bend and lift the left arm and move it forward to encourage the movement (right leg and left arm, then left leg and right arm). Alternate legs (right to left) while propelling yourself forward with an exaggerated skipping motion. Skip with vigor. Perform 10 reps.
Stand with your feet hip-width apart and your arms extended in front of you. Bend at the waist and lower your butt to bring your chest to your knees. Use momentum to propel yourself up to a tuck jump; your knees should come close to your chest at the top and bottom of the movement. Perform 10 reps.
4. PLYO PUSHUPS
(IN AND OUT— NEAR AND WIDE) Get into a front plank position. Place your hands on the floor wider than shoulder-width apart. Lower your chest to the floor to perform a pushup. At the bottom of the movement, use momentum to propel yourself up; allow your hands to leave the floor for a second. While hands are in the air, shift arm position to bring your hands closer than shoulder-width apart. Perform another pushup by lowering your chest to the floor, keeping your elbows close to the body. Continue alternating your hand position from wide to near. Perform 10 reps.
5. FROG JUMPS
Squat very low to the ground, keeping your knees out wide and placing your arms between your legs, allowing your fingertips to touch the floor for support. Propel yourself forward by straightening your legs and arms while hopping forward. Briefly return to the squatted position and continue to repeat the hop, successively moving forward with each hop. Perform 10 reps.
6. SINGLE LEG LATERAL HOPS
Stand on your right foot; keep a slight bend in your knee. Bend your left knee up and rest your foot slightly on the right calf area. Bend both elbows at your side. Begin hopping from side to side, about 6 inches distance with each hop, using only the right leg. Switch to the left leg and repeat movement. Perform 10 reps on each leg.
7. PADDLE BOAT ABS
Sit on the floor and come into a v-sit position by lifting hands and feet off of the floor. Keep a bend at the knees. Rest and balance weight on the mid to upper part of the butt. Alternate the right and left leg by moving one leg 6-8 inches ahead of the other. Continue alternating legs as if you are peddling a bicycle or paddle boat. Perform exercise for 30 seconds.
BONUS MOVE ANGRY DONKEY
Place the palms of both hands and the tip of the toes on the floor. Use momentum to raise both legs from the floor, coming into a quick half handstand. Bend both knees and return to starting position by touching your feet down for just a second. Rapidly continue kicking motion.
Do not rest longer than 30 seconds between each exercise. Perform as a circuit, completing two sets of each exercise. For best results, perform this routine at least 3 times per week along with a good cardio routine that consists of at least 150 minutes per week.