Core Workout #8 Plyometrics

Core Workout #8 is all about Plyometrics and balance. We will be using a resistance band to bring constant tension to this intense cardio workout.

I explain fat burning heart rate zone as well as cardio heart rate zone in the video.  Here it is broken down.

Don’t make this harder than it is. It is simple.

The magic # is 220

Take 220 and subtract your age. This gives you your “Max Heart Rate”. (MHR)

Take your Resting Heart rate. Count how many beats per minutes your heart thumps while resting. (RHR)

Now take your MHR and subtract your RHR. This gives you a Number (N)

Fat Burning Zone = N times 60%(Plus RHR) to 70%(Plus RHR)  which is the range of Beats Per minute that you want to stay in.

Cardio Zone = N times 70%(Plus RHR) to 85%(Plus RHR) which is the range of Beats Per minute that you wan to stay in to burn the most calories.

Get in the zone and burn calories and fat fast. If you want to increase your endurance and vertical jump, this may be the workout that you are looking for.

Helpful items for this workout

Workout Info:

Warm Up:

• 8-10 Minute Warm-up: Jog in place, jumping jacks, skipping rope.  Take your time warming up and get your blood flowing throughout your entire body.  Stretch your legs and get ready to burn!

Heavy Speed Rope:

• 20o skips: To really get your blood flowing, try to complete 200 jumps straight.

Side to Side Lunge:

• 10 Reps each side: Strap yourself up with a resistance band, strap and belt.  Using as much resistance as you like, perform side lunges as seen in the video above and image below.

Resistance Side Lunges

Long Jump with Quick Step (or High Knees) back:

• 10 Reps: Jump forward as high and far as you can against resistance. Land softly and perform quick choppy steps back to starting position (you may wish to add a high knees on your way back).

Long Jump Quick Step Back

Platform One Leg Balance:

• 10 Reps each leg: Using resistance, hop onto platform with one leg and balance for 1 second before putting your other foot down and changing legs. Go quick, but balance slow. The resistance of the band will pull you off balance, but that is the point of the exercise.
• See video above for better visual instructions.

Step Up Pause

Alternate One-Leg Hop:

• 20 Reps each leg: Just like you see soccer players hopping back and forth using a soccer ball and tapping their toe on the ball each time they hop.  This is very similar, only there is resistance behind you pulling you back.
• Start with your left foot up on the platform and your right foot balancing you on the floor.  Jump and switch legs so that your right foot is on the platform and your balancing with your left foot on the floor.
• Jump back and forth quickly, at least tapping your toe on the platform each time.  20 Reps each leg.

Alternating Leg Hops

Repeat full Set:

Hop Across:

• 20 Reps (Hop across 10X each side): Using resistance, stand to one side of the mat. Hop to the other side of the mat with both feet and try to keep your balance at landing.

Leap Across

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