Indoor, Outdoor & Kids' Trampolines

Beginner Home Cardio Workout (PLYOS FOR NEWBIES!!)


Hey, you guys! We’re going to be doing some plyometrics for
beginners today. Okay, you guys. So doing plyometrics for beginners we really
want to think about conditioning and strengthening our feet initially, because those really explosive
movements take a lot of body conditioning. So we don’t want to get too impactful when
we first start out. So we’re going to do everything at a nice
pace. Not too explosive, just like I had mentioned. We’re really going to think about building
strength in our feet and in our legs. We’re going to start out with jump rope, which
is a great way to strengthen your feet. So with jump rope you can just do some nice,
easy jumps. With this workout you can do anywhere form
15-30 seconds of work, with 30 seconds of rest. It’s okay if you miss. We’re going to be doing lots of that if you’re
just starting out. So think about staying on the balls of your
feet and just a nice, easy pace. So jump rope is great for that. It’s wonderful for cardiovascular, too. So jump roping. And if you’re having a lot of trouble I also
do what’s call ‘invisible jump rope’ with a lot of my clients, where you just have an
invisible jump rope, but you’re still getting that same motion and movement and strengthening
in your feet. Okay, next we’re going to move onto ice skaters. You can use any kind of marker, or not. I like to use a little bit of a marker. You can really put anything down on the ground. This is a lateral movement, which is really
great for everybody whose life is not here. A lot of it’s here. So what you’re going to do is, you’re just
going to do nice, little hops off to the side. You could put a foot down to stabilize more
if you need to. And the stronger your legs get you’ll just
a little bit more explosive. Also, think about bending down a little bit
because that will really help work your legs here, too. Strengthening your legs, strengthening our
feet is our goal for our beginners. Okay so once again, you can do 15-30 seconds
of work, 30 seconds of rest because it is going to get your heartrate going. Okay, next we’re going to go into what I call
frog hops. Now, for beginners I’m not going to have you
hold any weight. Eventually when you get stronger you can hold
a medicine ball, or any kind of – even magazines at home. So what you’re going to do is you’re going
to start low. We’re going to start working on building strength
through a fuller range of motion with these. You’re just going to jump up, high as you
can, but really sitting back through your heels and using your glutes to explosively
jump up because that’s what plyometrics is all about. Building cardiovascular strength, endurance. So going back you’ll just see I’m trying to
hop up and go as low as I can. Super good, my heart rate is up a little bit,
working my legs, strengthening here. Once again, 15-30 seconds work, 30 seconds
rest if you need that much rest. Now our last exercise: marker jumps, or once
again, whatever you have at home you can put on the ground. We’re going to keep it low so we don’t have
to jump too, too high. We’re just going to be doing some two feet
jumps. So just a nice jump. And it doesn’t even have to be fast. Eventually you can get faster. See, once again I stay on the tops of my toes
for this. So if you want to eventually get faster that’s
great. It’s not about the speed initially. If you have to be here and stabilize, that’s
okay. Super great for your heart rate, great for
balance. Especially as we get older. Our balance starts to get a little – not
as good as it used to be. So these are great for that. Now, we can go lateral, too. So we’re just hopping laterally. We are hopping laterally over. Think about using your arms. Your arms help your body go up in the air. So we’re going slow and controlled. Eventually if you want to get going a little
faster you can do that, but this is beginning so we’re just controlling our movements. Even just that little bit, I’m really feeling
it. So these are four, really great, plyometric
exercises for beginners. Do as much work as you can. If you can push it to 30 seconds take that
30 seconds rest and then go right into your next exercise. You’re going to get a great workout, you’re
going to build the endurance and start feeling a lot more strength through your legs and
your body. All right, you guys. Thanks for joining me today. I always enjoy working out with you. Please make sure you subscribe, hit the like
button, leave me comments. Let me know if this is the first time you’ve
ever tried plyometrics. They’re super great. I love them. They’re always in my workout. I hope you enjoy them, too. Check out ATHLEANXXforWomen.com for other
beginning workouts that might be helpful to you, and I’ll work out with you soon.

Reader Comments

  1. how do you keep you ABS flat and toned?… can you do a video on Nutrition for fat loss….. abs and thighs are my problem areas. thanks so much!

  2. Thank you! This workout is feasible for me with MS. I can use it to build up strength and balance. Most workouts are too difficult for me but this one is just right.

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