Many of you have asked about my plyometric interval workout. Being a Run Less Run Faster girl, crosstraining is important to me and plyo intervals have been a part of my workout since the beginning of time.
What are Plyometric Exercises?
A variety of fast, explosive movements designed to build muscle power, endurance and develop the supporting muscles and tissues as well. They include almost limitless variations of leaping, bounding, squatting, lunging and more.
Why do you need them?
Plyometric moves:
Develop muscle strength and endurance
Build running speed
Help prevent injury by developing muscles that support those most often used for running
Challenge your balance
Give you a good calorie burn
Keep your body guessing
What About the Interval Part?
I simply alternate periods where I’m doing plyometric moves with timed running or walking. This keeps my heart rate up so I’m making cardio and strength gains all in one workout.
While I typically do this workout at home on the mill, it can be done anywhere with minimal equipment. But be creative: feel free to throw in some jump rope, resistance bands, medicine ball action, whatever you like. There is no rest between the exercises and cardio intervals.
A typical workout
Sorry I have no pics demonstrating the plyometric moves. The dogs simply refused to play photog today. Let me know if you have questions. I listed links to some good online demos at the end.
1. Run one mile easy
2. Walk 2 minutes at 2% incline
3. 1 minute jumping jack/knee lift
4. Run 2 minutes at 4% incline
5. 1 minute squat jumps with a twist
6. Walk 2 minutes at 6% incline
7. 1 minute alternating 5 pushups/mountain climbers
8. Run 2 minutes at 4% incline
9. 1 minute walking lunges or scissor lunges with dumbells
10. Walk 2 minutes 8% incline
11. 1 minute step up/knee lift/overhead press on Bosu with hand weights
12. Walk 2 minutes at 10% incline
13. 30 seconds burpees, 30 seconds high knees
14. Walk 2 minutes 8% incline
From here, work it down backwards so go back to 13 and so on.
End by running/walking a cooldown mile
The beauty of this workout is it’s so flexible.
Change the intensity by altering the speed/incline of your walk/run.
Swap in different exercises.
Add more weight.
Do more intervals or less based on your goals.
