Plyometrics: bounding


imageWant to improve your fitness level by leaps and bounds? Try plyometrics. These high-intensity, explosive movements rev up your heart rate and burn major calories (around 150 from this routine!) while challenging multiple muscle groups and strengthening bones. All you need is a stopwatch and the following moves from Katie Riley, a personal trainer and fitness instructor at Evolve Health & Fitness, in San Diego.

For the best results, do the series two times through, three times a week. Before you start, warm up with 30 seconds of marching in place, 30 seconds of jogging in place, and a few squats.

Move 1: Jump Squats
(A) Begin with your feet hip-distance apart. Lower into a squat as you extend your arms, elbows bent and hands in loose fists. Push your hips back and keep your weight on your heels.

Move 2: Push-Up and Pop-Ups
Begin in high plank, with your hands directly under your shoulders and legs extended.

(A) Lower into a push-up, then press back up to the starting position.

(B) Jump both of your feet forward so that they’re just behind your hands. Shift your weight forward and jump your feet back so you return to plank position. Repeat for 45 seconds, then rest for 15.

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