A strong, toned lower half not only turns heads, but it also boosts your performance in nearly every activity, from running errands to running marathons.
This four-move plyometrics workout for your legs and butt is made to be done anywhere and require any equipment.
But wait. What’s plyometrics again?
Plyometrics is a style of exercise based on the concept that explosive movements performed in a nutshell intervals of your time can add as much as big gains when it comes to speed and strength. It also helps you burn a lot of calories inside a short time of time–so in other words, this workouts are great for those times when you do not have enough time.
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Perform each exercise for six reps, make each move as explosive as possible. Perform 5 teams of the whole routine. Rest for Thirty seconds among sets. Complete the workout three times per week.
It’s vital that you have time for you to recover and rebuild the muscles worked, so don’t go crazy. Performing the routine three times per week is plenty to see results, trust me.
Stand with feet hip-width and parallel. Deeply bend both knees, shift hips back and lower down until thighs are near to parallel with the floor. Swing arms back from your sides.
Jump off the ground, driving knees up toward chest. Land softly with knees bent. Repeat the movement, driving off the ground with power. Keep chest up and core engaged the whole time.
GIF: Nora Tobin
Stand with feet hip-width and parallel. Deeply bend both knees, shift hips back minimizing down until thighs are parallel with the ground. Staying low, jump off the ground several inches. Land with knees bent and repeat the movement.
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GIF: Nora Tobin
Stand with left foot forward and right foot back. Deeply bend both knees until left knee is directly over ankle. Explosively drive of the ground, jumping as high as possible in to the air. Switch legs and land with right foot forward and left foot back. Deeply bend both knees and repeat the movement. Keep the chest up and swing arms for momentum. Perform 6 reps each side.
GIF: Nora Tobin
Place all the weight on your right foot. Deeply bend right knee, shift hips back and drive off the ball of the foot. Jump as far as you can to the left. Land with left knee bent and chest up. Repeat the movement, jumping as far as possible to the right. Still jump backwards and forwards covering just as much distance as possible. Perform 6 reps in every direction.
After your exercise routine, be sure to refuel having a meal that combines complex carbohydrates, protein, and healthy fats to help you rebuild muscle.
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Nora Tobin is a contributor for Sports Illustrated, certified Performance Enhancement Specialist, Fitness Nutrition Specialist, CPT, and rescue diver. She is the Fitness and well-being Consultant to the Four Seasons and Belmond hotels. Her endeavors are as varied as entrepreneur, corporate wellness director, brand ambassador, ocean lifeguard, and competitive beach volleyball athlete. She has appeared in several publications and billboards for her fitness and lifestyle.?