Summer is just around the corner, and it is time to ramp up your fitness routine so that you can enjoy the excellent summer weather in style. How have you been doing on those workout goals? Is your body ready for that big summer reveal?
Whether you already feel you’re fully prepared or still think you have some work left to do, plyometrics can help you get exactly where you want to be quickly. Intense bursts of energy combined with ultra-effective compound movements shred body fat and tone muscle all at once.
You won’t just look fantastic, either. You’ll be strong enough to keep up with all those fast-paced summer activities you enjoy. Start with the following effective moves, and you’ll be sporting the perfect beach body in no time.
1. Squat Jumps
Stand in front of any sturdy step or bench with your feet hip-width apart. While bending your knees, push your hips backward to complete a nice, deep squat. Be sure you’re not allowing your hips to go past the level of your knees.
Now, push upward onto the balls of your feet and jump onto the bench or step in front of you. Take care to land with both of your feet together, holding a squat position as you do so. Gently step back down into your starting position. Repeat until you’ve completed the desired number of reps.
2. Straddle Jumps
For this move, stand with your feet on either side of a low bench, exercise step, or another sturdy surface. As with the move above, bend your knees while simultaneously pushing your hips backward until you’re in a squat position.
Now explosively jump off of the ground and land on the step or bench. Again, your feet should be together, and you should maintain a squat position as you land with your knees bent. Step back down into your starting position and repeat for the desired number of reps.
3. Lunge Jumps
Get into your starting position by standing with your feet hip-width apart. Lower yourself into a lunge position by stepping forward with your left foot, keeping your left knee positioned over your left ankle.
Now explosively jump upward, switching the position of your feet in midair. You should land in the lunge position, but with your right foot forward instead of your left. Repeat until you’ve completed the desired number of reps, taking care to alternate sides as you run through your routine.
4. Planking Jacks
Get into a standard plank position by lying face down on the ground or on a yoga mat with your legs straight out behind you. Your feet should be together. Your forearms should be flush with the ground, and your hands clasped in front of you. Shoulders should be directly above your elbows. Now engage your abs, taking care to keep them tight and taut. Tuck your toes under and raise yourself up so that you’re balanced on them.
Holding the plank position, jump your feet out to the sides as you would if you were doing a jumping jack. Now, jump them back together. Keep going until you’ve completed the desired number of reps.
5. Jump Overs
Find a low bench and crouch on one side of it, and then place your hands on either side of it. Using your hands to balance and support your weight, hop over the top of the bench with both feet. Land in a crouching position similar to your starting position. Repeat until you’ve completed as many reps as you can do, alternating sides with each jump.
6. Skater Skips
Get into your starting position by standing with your feet shoulder-width apart and your knees slightly bent. Bend forward at the waist as you raise your left foot. Using your right foot, push upward and explosively jump to the left. You should land on your left foot with your knees still bent slightly. Tap your right toe on the ground behind your left foot at the same time.
Now push off with your left foot to explosively jump to the right. Land on your right foot and touch your left toes behind your right foot. Repeat for the desired number of reps, taking care to alternate from side to side as you go through your routine.