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Full Body Plyo Workout

By February 20, 2019workout

Plyo workouts (short for plyometric) are among the most efficient workouts you can do. You can get results in a fraction of the time, not to mention they are true functional fitness moves, and push you way beyond your comfort zone faster than almost any other type of workout. These 5 moves were hand picked by fitness expert, Amanda Russell, to tone and sculpt every muscle in your body. The good thing is these moves are only 30 seconds each but you have to work as hard as you can to really see those results. Don’t let these moves go to waste and put in all you got!

Feel free to substitute the equipment below for similar items of your choosing. We love the dual ab wheel and medicine ball for targeting that pesky mid-section- they also make great additions to the collection of home fitness equipment you should already have at home. Check out the full video and step by step on every move below.

EQUIPMENT + OVERVIEW
EQUIPMENT //
Yoga mat
Dual Ab Wheel
Medicine ball– Amanda uses the 12 lb version
WORKOUT STRUCTURE //
5 exercises- 30 seconds each move
Tuck jumps
Obliques with ball
Ab roller
Skaters
Burpee star jumps

 

 

 

 

 

 

 

 

 

 

WORKOUT DETAILS

Duration  5 minutes
  Type  Toning/Cardio
TONING WORKOUT STEP-BY-STEP   //
  • First move– Tuck jumps for 30 seconds
  • Rest for 10-30 seconds
  • Second move– Obliques with ball for 30 seconds
  • Rest for 10-30 seconds
  • Third move– Ab roller for 30 seconds
  • Rest for 10-30 seconds
  • Fourth move– Skaters for 30 seconds
  • Rest for 10-30 seconds
  • Fifth move– Burpee star jumps

BREAKDOWN //

1 // Tuck Jumps

Step 1 //

In standing position, jump in an explosive movement bringing knees up as high as possible. Repeat this movement as many times as possible in 30 seconds.

2 // Obliques with ball

Step 1 //

With feet hip distance apart in a standing position, grab medicine ball. Start with a lower weight if you are a beginner.

Step 2 //

Twist using core to bring ball towards hip. Then lift ball up towards the sky. Repeat on the other side.

3 // Ab roller

Step 1 //

With knees on floor and ab roller in hand, roll away from body while keeping knees on floor. Focus on keeping core tight while rolling in and out.

4 // Skaters

Step 1 //

Hop side to side in rapid movements- extending arms and legs behind and in front of body.

 

5 // Burpee Star Jumps

Step 1 //

Perform burpee and jump up in explosive movement with a star jump- jumping jack while bringing legs and arms out in the air. Return to burpee and repeat.

We hope this workout got your heart rate up and running and feeling the burn! Remember, workouts are only as good as you make them to be by pushing yourself and surpassing your expectations. Let us know in the comments below who will be doing this workout alongside you, and don’t forget to tag us @movewithvaleo so we can cheer you on throughout your fitness journey too.

#Inspireyourself

Amanda

Join the discussion 2 Comments

  • Christine Enes says:

    Hi 5 rounds done. I didn t have an roller so I did v ups on a balance ball. After the first round of the med ball thing I just did one side then switched. Good workout thanks

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