Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Sunday, October 27, 2013

The 10-Minute Plyometric Workout

Torch Fat Fast!

Plie Squat Jump

Targets abs, butt, and legs
  • Stand with feet slightly wider than shoulder-width apart, toes pointed out. Lower into a deep plie squat with hands clasped in front of chest.
  • Jump as high as you can, tapping heels together in midair.
  • Land with knees soft in plie squat position. Repeat for 45 seconds. 

One-Legged Dead Lift Hop

Targets abs, butt, and legs
  • Stand on left leg, right knee lifted to hip height; raise arms out to sides and bend elbows (to resemble a goalpost).
  • Keeping back flat and arms raised, hinge forward; extend right leg behind you (body is parallel to floor, head to right heel).
  • Reverse motion, returning upright, and as right knee lifts forward, push off left leg to jump up.
  • Land softly on left leg and repeat.
  • Continue for 30 seconds, trying not to let right leg touch floor. Switch sides and repeat for 30 seconds.
  • MAKE IT EASIER: After jump, tap right foot on floor, then lift knee again.

Double Jump

Targets abs, butt, and legs
  • Stand with feet hip-width apart and arms by sides. Lower into a deep squat and bring hands together in front of chest.
  • Jump as high as you can and land in lunge position with left leg forward (bend both knees 90 degrees).
  • Jump as high as you can again and land in squat position.
  • Repeat the lunge-squat jump combo, landing with right leg forward. Continue for 45 seconds, alternating sides.

Lateral Lunge

Targets abs, butt, and legs
  • Step left leg out to left side, bending left knee while keeping right leg straight; hinge body forward from waist. Touch right hand to floor between feet and place left hand on top of left thigh.
  • Pushing off left heel, shuffle to right two times, ending in side lunge to right with right knee bent and left leg straight; touch left hand to floor between feet.
  • Repeat movement to left side, pushing off right heel.
  • Continue for 45 seconds, alternating sides.

Pop-Up

Targets shoulders, triceps, abs, butt, and legs
  • Lie facedown on floor, palms next to chest, toes turned under.
  • Do a push-up, using upward momentum to jump left foot in between hands and quickly stand up into a plie squat as you bring hands beside chest.
  • Reverse motion to start.
  • Continue for 45 seconds, alternating legs.

Plank-Straddle Hop

Targets shoulders, triceps, abs, butt, inner thighs, and outer thighs
  • Start on floor in plank position with feet hip-width apart, balancing on forearms and toes, elbows directly under shoulders, palms flat on floor.
  • Hop feet out to sides into a wide V, then hop feet back to start position.
  • Straighten arms, pressing palms into floor (hands will be slightly in front of shoulders on floor).
  • Reverse motion, lowering forearms to floor. Repeat for 30 to 45 seconds.
Cheers,

Eve :-)

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