Squat Jumps

Hardcore plyometrics workouts

Hardcore Plyometrics Workouts

NOTE: Don’t forget to grab my free BOOTY Workout at the end of this post. Click Here to Download the Free Video and learn the top 4 booty exercises you missing out on to get a great butt (This video will make a total difference in your butt workout)

 

Hardcore Plyometrics Workouts

Hi Girls Today I would love to talk to you about hardcore plyometrics workout and how hardcore you can make them. I always get tons of questions about these kind of workouts especially from the bikini competitors, but before i get into why what we do here is much more beneficial to you than the next plyometric workout let give you the meaning of a plyometrics workout. A Plyometrics workout is a training technique designed to increase muscular power and explosiveness. It was developed for olympic athletes. When designing a routine I always tend to bent the rules to make it more challenging without stepping out of the biomechanics… and this why i put together this great routine that will take your training to a whole another level. It’s a mix of Plyo exercises as well as functional movements. Your goal is to do it within 20 minutes.  

Hardcore Plyometrics Workouts

 

Workout tools : 

Dumbbell for the Burpee Curl : between 10 lbs – 15 lbs ( 5kg – 7.5 kg ) ( chose a weight you can do 12 reps comfortably)

WORKOUT DETAILS :

1 – ONE LEG GLUTE BRIDGE X 15 reps EACH SIDE

2 – TRIPLE SQUAT JUMP BURPEE X 10 reps

3 – HAND STANDS X 10 reps EACH SIDE

4 – MOUNTAIN CLIMBERS X 40 reps

5 – LEG LIFTS X 40 reps

6 – HAND WALK PUSH UP X 12 reps

7 – BURPEE CURL X 12 REPS

8 – TRICEPS DIPS X 20 REPS

9 – SPLITS JUMPS X 8 REPS EACH SIDE

AIM IS TO FINISH 3 circuits within the 20 minutes

Give it a try and let me know what you think ladies 

You free BOOTY Workout is waiting for you. Click Here to Download it and learn some unique tips about BOOTY training (This video will make a total difference in your BOOTY training)

4 Outdoor Exercises You Should Do After a RUN

4 Outdoor Exercises You Should Do After a RUN

Today I would like to share with you 4 outdoor exercises you should do after a run. Many people love running but after their run usually they can’t figure out what to do as far as exercises so they end up going home and have a shower and end it. Exercising after a run following a well designed routine can help you tremendously not only lose weight but also get toned much faster.

I asked my dear friend Jacquelyn Umof to come up with a routine to help with your training after your run.

We put together these 4 great exercises so here they are:

Exercise one: Body push up 3- 4 sets x 30 sec or 12- 15 reps

Get into a plank position and again you can do these off a ledge or the floor and by keeping a tight midsection lower your body up and keeping a straight line.

Exercise two: Body Weight Squats Or Squat Jumps 3- 4 sets x 30 sec or 12- 15 reps

Again here is you can’t do Squat jumps just do squats, make sure you keep your knees in line with your toes and while driving your body up drive through the heels and not the knees.

Exercise three : Leg Tucks 3- 4 sets x 30 sec or 20-40 reps

Sit at the end of the ledge hands behind your back, knees together heels together and bring your knees towards your chest.

Exercise four: Step Up kick back 3- 4 sets x 30 sec or 12-15 reps

I love this exercise because not only it works your legs to get them toned, but it also work your butt.

Here is the Video of all four exercises.

Enjoy the workout and make sure you keep your form. In the mean time please share this blog with your friends and if you have any questions feel free to email me at jamo@jamcoretraining.com

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

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