Aloha Flex Appealers, Fit Moms & Fit Dads! Welcome to this week’s Home Gym Workout! We are celebrating Super Bowl Week with Plyometric Football Drills. A touch down to getting leaner, stronger and more powerful fast. I kick off the workout by demonstrating all 4 exercises in this week’s workout. It’s a circuit interval workout: 4-12 min. / 45 & 15 second intervals.
ON THIS WEEK’S HOME GYM WORKOUT™:
- *4 EXERCISE DEMONSTRATIONS
- *THE ENTIRE 4 MIN. CIRCUIT IS AT THE END OF THE 7 MIN. VIDEO
Whew! This week’s workout was really, really hard. It was so very hot outside, super dry out and my angelic kids took my water bottle and tried to be helpful by filling it with (warm) milk at the shoot so I was super thirsty. For some reason, warm milk just doesn’t cut it.
I’ve written thousands of workouts for Kiana’s Flex appeal and Plyometrics are some of my favorite exercises to get leaner, stronger and more powerful. These exercises burn maximum calories and require alot of energy! Plyometric drills incorporate leaps, bounds, jumps, hops.
Plyometric drills force the muscles to work both concentrically and eccentrically. This involves 1st a fast muscle lengthening (or eccentric motion) followed immediatly by a short resting period and followed right away by an explosive muscle shortening (or concentric phase.) These 3 phases work together to perform the Plyometric exercise. Plyometrics build muscle speed and explosive POWER!
Plyometric drills force the muscles to work both concentrically: shortening of the muscle when lifting weight / think biceps curl) and eccentrically: lengthening of the muscle / think lowering the weight after the bicep curl.
Tip: Keep things fun, remember that exercise should give you energy not take it away. With that in mind, do not train to failure. Instead, use this workout to supplement your current fitness routine! It’s a challenging way to get more from your workouts since you shock the muscles in to shape.
If you know someone who needs to workout or someone who would enjoy this workout, please share it with them! Mahalo!
Set your Interval Timer for 4-12 rounds of 45 & 15 seconds.
Can you beat my scores?
Post your scores below in the comments section.
- HIGH KNEES: 90
- MEDICINE BALL THROWS: 14
- ZIG ZAGS: 13 (COUNT EACH TOUCH)
- UP DOWNS: 9
Get your Interval Timer for this workout (& FREE signed motivational photo too). Check out my Recipes: SuperBowl Faves: Orange Soda Ribs & High Protein Taco Dip. New! Kiana’s® Fit Cooking™ 60 Recipes e-Book