Sarah Ramadanのインスタグラム(fightforgrowth) - 5月17日 09時09分

💜 PLYO CIRCUIT (start praying💀)
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I’ve been looooving HIIT training lately, and recently I introduced some plyos back into my routine. my body doesn’t sweat easily, but this… this just about did it for me🐳
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✖️this circuit is made up of 5 plyo-based movements: you’ll be performing them for 20 seconds, with a 10-15 second rest period 🔁
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✖️Repeat 2-3 times (I did 2 cuz death🧟‍♀️) - this is a pretty high-tempo circuit to reap high a metabolic effect, so feel free to start with 2-3 of these movements first, and then move up!
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✔️jump rope - try your best to stick to a tempo that you can perform for the entire 20 seconds. if you don’t have a jump rope, use an invisible one! my favourite tips for jumping is to stay light on your toes, keep your elbows in, and use your wrists to move the rope. for an added challenge, bring your knees higher when jumping💪🏼
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✔️box jumps - use a height that you’re comfortable with. as you jump onto the box, land in a deep squat position, then push from your heels and return to the bottom. for an extra challenge, go deep into a squat when you land on the ground. for an extraaaaa challenge, jump from your squat position.
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✔️toe taps on box - keep your core tight and stay light on your toes throughout the entire 20 seconds. I find it helpful to look at the same spot while doing these so I keep my balance
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✔️squat jumps - notice that i’m jumping ever so slightly off the ground, and as soon as my heels touch the floor, I’m going into a full squat ROM for a RIP glute-tastrophe💀
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✔️high knee jumps - I basically died when doing these I was SO tired lol! 😂 I’m trying my best to drive my knees to my chest (or as high as you can comfortably go). A good way to practice high knees is to place your hands in front of you with your palms down. your job then is to drive your knees into your palms each time!
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💜Make sure to save this video for your next cardio session!
Also please don’t be clumsy like me and perform this in converse, I forgot to bring my sneakers to the gym🙃
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#plyocircuit #fitnessmotivation #HIITtraining #fightforgrowth

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