Plyometric exercises - 23 Plyo Variations
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- Опубликовано: 21 сен 2024
- Plyometric exercises - 23 Plyo Variations
Plyometric exercises are explosive movements you can do to get your blood pumping and even improve your power, speed and quickness. With these 23 plyometric moves, you can work your entire body, whether you want to improve your upper body or lower body power. Check out these moves using your own bodyweight, a box step and even a med ball!
1. Basic box jump (0:27)
2. Explosive step up (0:39)
3. Box shuffle (0:49)
4. Split squat jumps (0:56 )
5. Squat jumps (1:02)
6. Jumps for height (1:11)
7. Plyo jacks (1:20)
8. Single leg deadlift hops (1:29)
9. Ins and outs (1:37)
10. Snowboard hops (1:45)
11. Skater hops (1:53)
12. Burpee (2:02)
13. Jumping spider (2:15)
14. Clapping push-up (2:22)
15. X hops (2:30)
16. Forward bounding hops (2:40)
17.plank skiers (2:48)
18. Press jacks (3:00)
19. Alternating rotational throws (3:08)
20. Side shuffle with chest pass (3:16)
21. Forward hops (3:24)
22. Frog hops (3:36)
23. Plyo pull-up (3:45)
Ready to get your sweat on? Check out my Cardio Burners: bit.ly/2EXdhok
Excellent variation
Great video! Tnx
Yep, Just done!🎈
You are fit... NICE!!!
Aman a Vidya Balan
Wow. Amazing Lady. I need a rest after just watching her😂
Sus🤨
🤣😂
Lol yes because she did it back to back. Editing didn't take place at all
😂😂👍
OMG, you are crushing those plyo jumps and hop overs in the first minute!!
haha Thank you! :-)
I’ve been feeling really down lately and I found your workout and it got me so much more depressed!
This is a fantastic video. I did some plyo work while the gyms were closed but have kind of forgotten about it since going back to the gyms recently. I'm going to get started on these exercises again. I love your form and how easily you explain and demonstrate the exercises. Thank you! x
This is perfect. No unnecessary lectures, direct to the point. Thank you. You are very beautiful and strong.
Thanks!
Wow. Your stamina is through the roof!
I've gotten soft and lazy since I got out of the service, attempting to try all exercises in your vids has given me a perfect barometer of where I am now and where I want to be fitness - wise. For my civilian line of work (delivery driver with weight limit of up to 150 lbs) I need to maintain a good all around fitness level, so core and leg strength are a must. It just gets more difficult to maintain after 35. Thanks for posting and helping me keep my workouts varied so I never get bored!
Glad to help out! :-) If you are ever looking for any specific moves, don't hesitate to comment and ask. We love providing videos that answer questions!
I want to start dedicating at least 1 gym workout a week to plyo exercises. This video has given me tonnes to start with.
A lot of them also look good for being able to do whilst on holiday in the hotel room.
Aw yay! Glad to provide some new options for your workouts!
Great video, but how long do you recommend doing each exercise for and what should the rest times be in between each movement?
Amazing video! I am looking to working on bettering my runs and my fitness overall! I mostly prioritized strength training but I want to be better rounded. I am looking to begin plyos and more running!
Awesome! That prehab work on top of adding in more explosive work to your strength work will create that balance for your running!
Kori, you and your team are such a blessing.
Thanks Jason!
점프스퀏 1:05
스케이터 점프 1:54
스플릿 스퀏 점프 0:55
인앤아웃 1:39
싱글레그 데드리프트 점프 1:30
x-hops 2:32
foward hops 2:44
plank skiers 호잇호잇
pull up 3:45
Exercise explanation and masterful demonstration .. I will not only utilize some of these in my rehab protocols but start doing them myself! Thank you for sharing :)
Getting my hops up
hehe
Ong
yeah, they are growing like wild in the spring. Do you make beer from them?
Nice exercise ideas! 💡 thanks ❤for sharing
These are probably so effective I'm going to go solely with plyometrics for the legs at the start and keep if I see progress in a few months. This is superb for cardio. You give *so many* different variations, I can pick and choose some great ones. Thank you so much!
Enjoy! Definitely plenty of options to keep things interesting!
Hey! Can you give us an update? I also thought of doing it.
That's what I am doing as well as I'm conditioning myself for some intense skiing (3.5 months from the time of writing) which is all about legs, some core and cardio (upper-body not required). What I've done is incorporated leg-plyos (instead of sprints) into LISS to create my own HIIT rotation. e.g. I jog real slow for 90secs, then change to X-hopping as fast as I can for 60secs, then jog slow again for 90secs, then squat jump as hard as I can for 60 secs, then jog again etc.
Hi, thanks for your videos, really good workouts. What I would wish for is a "extended version" where you explain what to take care of while doing the exercises, where to focus on, which movement to avoid etc.. As you can cause serious damage when doing these exercises wrong. I needed to learn this the hard way, and it hurts to see the people doing more harm than good to their body. Cheers from Austria!
Hi Arne. Thanks for the recommendations! I try to give more information in Facebook Lives and articles on my site and use these more for idea inspiration and options :-)
If you're interested, check those out too for even more info :-)
Happy New Year! Cori
I’ve been feeling really down lately and I found your workout and it got me so interested, I actually managed to part from my anxiety for about a dag
You have great content on all of your topics. Please continue!
Thank you
Today I added some of the workouts in my workouts . Thanks a lot .
split squat jump 0:56
squat jump 1:02
jump for high 1:11
plyo jack 1:20
in and out 1:37
snowboard hops 1:45
skater hops 1:53
x hops 2:30
Not 23 exercises?
You forgot some exercises 😉
I'm loving the RS stuff ~ lots of ideas to keep sessions interesting & great for well rounded fitness (as opposed to one dimensional). Deffo going to include some of this stuff. I am 60 so have to build up slowly ~ my enthusiasm means sometimes I overdo things !!
Aw thank you! So when adding these in, especially any jumping, make sure to first work on jumping mechanics. Start with no impact and add impact slowly. Also, remember since you want to keep things explosive, you should start with short intervals of work and longer intervals of rest! 10-15 seconds even with 5 times the rest can be good! I always remind myself and clients that sometimes less is more! :-)
This was intense and I'm watching from under my warm blankets 😌😩
Hope you pick one move to try this weekend!
@@redefiningstrengthOC was able to complete an in person booty bootcamp class! Great exercises with some of these movements incorporated! Thank you for the motivation!
Thanks for the great moved
I love ur clips. Ur one of the fittest women, ive ever seen. Super clean movements. WOW!!!!
Thanks!
Not only am I learning the workout moves, but I've got my electric bass in my hands trying to figure out some of that background GROOVE!
Thanks
You have a great channel. I love the variety of exercises that you show. After many years of sports and fitness, variety is very important to me. I'll share the channel with my friends as well.
Thanks!
Aw thank you! Yes it is important to have exercises to help with specific goals and be able to add some variety in to keep our bodies progressing forward! Plus, staying consistent is partly about beating the boredom and variety helps!
You are a machine! Incredible!
Thanks!
Split squat jump 0:56
Snowboard hops 1:45
Frog hops 3:36
Press jacks 3:00
Ins and outs 1:37
Squat jumps 1:02
Forward hops 3:25
Omg thank you i know rthis comment is 11 months late but thank you
Whoa this is goals
El mejor canal de youtube para mujeres
beautiful girl & beautiful exercise😀
This is great stuff!
I just started doing plyometrics weekly for 45 minutes.
I like to do:
• 100 Burpees
• 100 Jump Squats
and I throw in 100 stair climbers
But maybe I'll substitute the stair climbers for one of the exercises in the video.
GAYYYYYYYY AND SIIIIIIIIIIIIMP
@Ethan Ryan William simp is a guy which is obsessed with a girl on internet. But i was juste using it as a joke :)
Everything grate but my favourite part of the video comes at the end 🐶 💓
Our little pups are the true stars :-)
Would you alternate these with slower or isometric exercises, or would you put them together into an HIIT type of workout? By the way, I really like your setup.
Great exercises! Looking forward to the burn!
:-) Enjoy!
I am impressed, Olympic stlye workout and conditioning with $$ worth od equipment !
Thank you 23 times.
Thanks!
Great plyo variations!! Thanks for sharing!
Great and fun!
Let's go and have fun! .. Thanks for your great workout! 💪👍😊
:-)
Great exercises. Excellent form showing us how to do them. Thanks
All these are great exercises, however, the first 12 variants will really make an athlete of you.
They are definitely challenging :-)
Fantastic video 👍 regardless of what any plyo-geeks might say plyometrics is about explosive movement and these are great exercises to develop ‘explosiveness’, agility, mobility, aerobic fitness....the list goes on, well done. This doesn’t come over night so how you have demonstrated these exercises is great in my mind 😀👍
I’m going to do some videos like these for my clients.
:-) I agree. For most of us normal people this gives us the explosive work we need! Glad they help!
00:25 Box Jump
00:38 Explosive Step Ups
00:45 Box Shuffle
00:53 Split Squat Jump
1:00 Squat Jumps
1:09 Jump for heights
1:19 Plyo Jacks
1:27 Single Leg Deadlift Hops
1:35 Ins and Outs
1:41 Snowboard Hops
1:51 Skater Hops
2:01 Burpee
2:13 Jumping Spider
2:21 Clapping Pushups
2:28 X Hops
2:40 Forward Bounding Hops
2:47 Plank Skiers
2:58 Press Jacks
3:05 Alternating Rotational Throws
3:15 Side Shuffle with Chest Pass
3:24 Forward Hops
3:35 Frog Hops
3:41 Plyo Pull Ups
Thank you for the video. I really like the box drills, the first double leg jump. The alternating leg jump on the box. and burpees. that's one of my circuits for next week.
Awesome! That sounds like a great circuit!
Strong girl. 👍👍
Thanks!
OMG! This exercise are amazing!!❤❤
thanks!
yaar yeh kitni awesome hai yaar......
A plyo pull-up...holy cow. Nice work.
Thanks!
Perfect video, just learning about this. Thanks
A really useful library of exercises. As usual, thanks very much.
Glad it helps!
those kind of look fun!
Jumps for height? that got me thrilled
Excellent
Really helpfull!
Great video, looking to add a set of about six pylo exercises on easy run days for faster 5k times. Any comment on which ones to include, amount of reps/sets and how many times a week would be much appreciated. Thanks for posting :-)
The forward hopping definitely as well as even the explosive step ups could be good. Box jumps wouldn't be bad just be very careful with landing and keep the reps low. Even the single leg deadlift hops could be good. You definitely want to work on glute power and the explosive push...especially forward. I would even consider adding in stair or hill sprints if you aren't already!
Loved this video thanks
Thanks!
These I can tell are good exercises for basketball, some of them I've seen
They definitely can be great for conditioning!
Super cool
Perfect form
You're amazing "abla" :D , Greetings from Turkey
enes demir haha, I know somebody from Turkey, he calls me abla too 🤣
Greetings from Germany
@@poughkeepsie8516 thank you for precious comment abla haha :D
Wonderful job and excellent exercises
Você é maravilhosa no que faz! Curto seus vídeos antes mesmo de chegar ao final. Parabéns!
Aw thank you so much Daiane!
This woman is mad athletic
Thanks!
Vou fazer!
Basic box jump 0:27
Explosive step up 0:39
Split squat jumps 0:56
Squat jumps 1:02
Jumps for height 1:11
Plyo jacks 1:20
Ins and outs 1:37
Snowboard hops 1:45
X hops 2:30
Press jacks 3:00
Nice! How many reps and how many of these exercises should we do for a typical workout?
Man I'm sitting and sweating here like hell! I'm attempting to do all 23 exercises in one go! My legs and glutes are burning! I'm only halfway through! U make it look soooo easy! Now I know how FIT you really are! Keep it up!
+Eben Burger bahahha YOUCH! While that kind of sounds like fun and doing the videos is a little workout...I don't necessarily recommend doing all 23 moves at once...at least not very often haha. I usually combine a few moves into circuits...I included a few workouts below in case you wanted some other workouts to try!
redefiningstrength.com/home-cardio-routine/
redefiningstrength.com/the-med-ball-metabolic-workout/
redefiningstrength.com/bodyweight-cardio-parfait/
redefiningstrength.com/landmine-full-body-workout/
If there is anything specific you want a workout for, let me know! :-)
Redefining Strength Tx a lot, I'll check it out......
Молодчинка!
these translations make me feel like you're talking to kiwi
Thank you 😊 you are the best
Thank you so much for this video
Only one thing to say ,thank you from the bottom of my heart
Glad the videos help!
Great video. You're very strong.
Thanks!
Plyo pull ups 😲
Thank you!
thank you. this is great for figure skaters ❤️❤️
Thank you very much mataji
This could become another hobby 👍
Plyometric exercise wow nice
Very impressive video. Thanks a lot
nice beat
Thanks!
geez this woman actually tuff 🔥🔥
Thank you for great video.
im so keen to go back to gym and use these awesome exercises...thank you...
Glad they maybe gave you a little extra motivation! :-)
She has great form
Always great....you make the world better....
hehe at least hopefully fitter ;-)
Really intresting mam
Thank you so much for posting this, you make the moves look effortless but I know they aren't. I started Crossfit (metcon classes) a few months ago and can't go Weds so I can do these at home - I read the article on how many reps and it makes sense. Thanks again!!!
Hi Sonya! Awesome! Glad you have something supplement your workouts when you can't get to the gym :-)
Lovely Little dog🐶🐶
Thanks!
Bravoooo , That was a great exercise , move on 🌸
very good '¡¡¡¡¡¡ desde argentina gracias......thank you
Split squat jumps are killer.
Great content still in 2020. Thanks for the exercises!
Thanks!
Awesome stuff 😎
Super 👌 nice 👍 thanks
Wow! Thanks for sharing these exercises
My pleasure!
Good video...
Thanks...
wow great for runners. Thanks
+walternyc definitely! And the hip mobility and even adductor one!