Happy Friday!
It has been a really wonderful week over here. The students were SAT testing, which gave the building a very quiet and concentrated feel. I only had to proctor once out of the three days which gave me plenty of time to get caught up on work meaning I got to leave “on time” and spend some fun afternoons outside with Zoey. The weather in Denver has been so nice this week with 80 degree days!
As a result of the warmer weather, my Go To Blueberry Smoothie has reappeared and my morning food prep ingredients now looks like this. Typically I make salads and snacks ahead of time, but wait to make smoothies and add dressings until I leave. Does anyone else feel like they pull everything out of the fridge in the mornings?
This Power Rounds Plyometric Workout is a seriously heart-pumping, sweaty one. With the combination of push paces and a few plyometric-strength moves, you will be feeling it. Take your time as you move through it, rest as needed, and definitely keep some water close by.
Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.
You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.
Power Rounds
Complete 3 rounds of each move (include the push paces)
- 3 minute Push Pace
- 20 Kneeling Dumbbell Get Up
- 20 Heisman
- 20 Woodchop Jumps
- 20 Lawn Pulls
If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.
Kneeling Dumbbell Get Up
- Modified: Sit up and down from a chair with your arm raised overhead (with or without a dumbbell). Do not use your hands for support to stand up.
- Advanced: Stand up using only one foot.
Heisman
- Modified: Step between, no jumps. Rest hand on wall or chair.
- Advanced: Hold a very light weight in each hand.
Woodchop Jumps
- Modified: Regular Jumping Jacks.
- Advanced: Touch the dumbbell to the floor.
Lawn Pulls
- Modified: Complete your pulls in a seated position with a flat back.
- Advanced: Stand on one foot.
Let me know if you try it out and how you liked it!
More cardio and plyometric workouts to try:
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I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
