{"id":7053,"date":"2010-06-01T10:00:00","date_gmt":"2010-06-01T10:00:00","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/uncategorized\/the-power-of-plyometrics\/"},"modified":"2025-05-12T22:30:51","modified_gmt":"2025-05-12T22:30:51","slug":"the-power-of-plyometrics","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/the-power-of-plyometrics\/","title":{"rendered":"The Power of Plyometrics"},"content":{"rendered":"\n
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What if we told you there was a workout that will jack your metabolism, tone your entire body and build unparalleled strength in just 20 minutes? What if we also told you that pro athletes have been secretly using this workout for years? No, we\u2019re not joking. We\u2019re talking about plyometrics \u2014 fast, powerful exercises designed to boost athletic performance \u2014 and we\u2019re here to show you how to get in on the action.<\/p>\n

\u201cExplosive movements target the fast-twitch muscle fibers that don\u2019t get accessed during traditional training at the gym,\u201d says Adam Friedman, a certified personal trainer for the Gold\u2019s Gym Fitness Institute. Fast-twitch fibers are found in muscle groups throughout the body and are used for short bursts of intense activity such as in weight lifting or sprinting. \u201cThey add more lean tissue to your muscles, which is where fat is burned. The more fast twitch, the more potential to increase your metabolism,\u201d Friedman says.<\/p>\n

Adding a quick 20-to-30-minute workout like this one can help maximize your strength gains. The moves that follow engage muscle groups in your core and lower and upper body \u2014 at times simultaneously. Plus they\u2019ll develop your eccentric strength (when a muscle contracts and lengthens under tension), an important component of injury prevention.<\/p>\n

This highly adaptable routine can be tackled at any fitness level and is great to do with a partner. Ask a Gold\u2019s Gym personal trainer to demonstrate any unfamiliar moves.<\/p>\n

Do two sets of each of these exercises in this order, resting for one to two minutes between each set.<\/strong><\/h3>\n

SINGLE\/DOUBLE STAIR HOPS<\/h2>\n

10 reps<\/strong><\/em><\/p>\n

Targets:<\/strong> quads, glutes<\/p>\n

Hop up stairs one or two at a time. When you reach the top, walk down.<\/p>\n

Our expert says:<\/strong> \u201cA flight of stairs is optimal to keep the movement rhythmic, which enhances the stretch reflex to promote better reaction time and speed.\u201d<\/p>\n

BURPEES<\/h2>\n

Targets:<\/strong> upper and lower body, core<\/p>\n

Start in a squat position with your hands on the floor in front of you. Kick your feet back to a pushup position and do one full pushup. Immediately bring feet back to the squat position. Jump up on toes with arms overhead. That\u2019s one rep.<\/p>\n

Our expert says:<\/strong> \u201cTo modify this exercise, just jump back in the pushup position, without lowering the body to the ground, then quickly stand up without the jump.\u201d<\/p>\n

ALTERNATING SPLIT SQUAT JUMPS WITH DUMBBELL<\/h2>\n

20 reps<\/strong><\/em><\/p>\n

Targets:<\/strong> upper and lower body<\/p>\n

Stand with your feet staggered about two feet apart as if you were about to lunge. Hold a pair of light dumbbells by your sides, palms facing behind you. Lower into a lunge, bending the knees until the back knee is almost touching the ground. Then jump in the air, switching the front leg. During the upward motion of the jump, perform one clean swing with the dumbbells up above your head.<\/p>\n

Our expert says:<\/strong> \u201cThe split squat is a very effective exercise for gaining strength in the legs and glutes, and adding your arms creates a full-body movement. The more muscle you access at one time, the more calories you burn.\u201d<\/p>\n

ALTERNATING BOX PUSH-OFF WITH SHOULDER PRESS<\/h2>\n

20 reps<\/strong><\/em><\/p>\n

Targets:<\/strong> upper and lower body<\/p>\n

Stand on the ground and place your left foot on a 12-inch plyometrics box, with your heel close to the edge, and hold a pair of light dumbbells at shoulder level. Push off with your left foot to explode vertically, pressing dumbbells overhead as you jump, and land with feet reversed.<\/p>\n

Our expert says:<\/strong> \u201cAlways wanted a better vertical jump? Box push-offs are the perfect way to work on your height.\u201d<\/p>\n

SIDE-TO-SIDE BOX SHUFFLE WITH DUMBBELL PUNCH<\/h2>\n

20 reps<\/strong><\/em><\/p>\n

Targets:<\/strong> upper and lower body<\/p>\n

Grab a pair of light dumbbells and a small box. Move over the box from side to side with quick, low jumps. As you jump, alternately punch forward with a dumbbell in your hand, using the same-side arm and leg.<\/p>\n

Our expert says:<\/strong> \u201cMost gym exercises are based on front-to-back movements and not a lot of side to side, so you\u2019re accessing your muscles in a different way.\u201d<\/p>\n

MEDICINE-BALL KNEELING SIDE THROW<\/h2>\n

10 reps each side<\/strong><\/em><\/p>\n

Targets:<\/strong> core<\/p>\n

Start in a kneeling position, holding a medicine ball with both hands. Twist your core and throw the ball sideways to a wall or a partner, using your abs to move the ball and not your arms.<\/p>\n

Our expert says:<\/strong> \u201cThe kneeling position in this exercise will help to isolate your obliques more than if you were standing.\u201d<\/p>\n

MEDICINE-BALL WOOD CHOPS<\/h2>\n

10 reps each side<\/strong><\/em><\/p>\n

Targets:<\/strong> core<\/p>\n

Start with feet more than hip width apart. Hold a medicine ball by your left hip with both hands. Turn your torso to the right and lift the ball above your head on the right. Move it from high to low across your body, ending on the left side, as if you were chopping wood. Do 10 on one side, then switch.<\/p>\n

Our expert says:<\/strong> \u201cWood chops not only increase strength in the core but also add a flexibility element while getting the heart rate up.\u201d<\/p>\n

SIT-UP MEDICINE-BALL THROW WITH PARTNER<\/h2>\n

10 reps<\/strong><\/em><\/p>\n

Targets:<\/strong> core<\/p>\n

Sit facing a partner, holding a medicine ball in both hands. Lie back with the ball overhead and tap the floor behind you. As you sit up, immediately throw the ball to your partner from overhead. Your partner should catch the ball in front of his head.<\/p>\n

Our expert says:<\/strong> \u201cDoing exercises with a partner makes it more fun and competitive, plus it helps with reflexes and forces you to move quicker.\u201d<\/p>\n

<\/div>\n<\/div>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

<p>Just 20 minutes of explosive high-intensity exercise will turn your body into a powerful calorie-burning machine.<\/p><\/p>\n","protected":false},"author":47,"featured_media":7054,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[3],"tags":[134,229,199,213,200],"class_list":["post-7053","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-ab-workouts","tag-arm-workouts","tag-glute-workouts","tag-leg-workouts","tag-shoulder-workouts"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7053","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=7053"}],"version-history":[{"count":1,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7053\/revisions"}],"predecessor-version":[{"id":8914,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7053\/revisions\/8914"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/7054"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=7053"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=7053"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=7053"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}