Prevent your knees from buckling inward during the landing.Land softly on your mid-foot absorbing the force of your bodyweight.Descend into the squat position with your butt back and knees bent.Get into the starting position standing upright with feet forward and shoulder-width apart.This is an explosive lower body movement used in nearly any plyometric cardio circuit workout. Squat jumps are the combination of power squats and jumping. Use your chest and triceps to land softly when landing back on the floor.Explode upward with maximum force lifting your upper body off the ground.Keep your legs straight and lower your chest to the floor with the elbows tucked at 45 degrees to your torso.Start in the standard push-up position or plank position with hands spread shoulder-width apart.This movement can be used to build strength in the chest, triceps, and core body parts. During the plyometric push-up, you perform a standard push-up with so much force that you lift up off the ground. 1) Plyometric Push-UpĪ plyometric push-up is a variation of standard push-ups. These exercises are not ranked in any particular order. Here are some examples of poplar cardio circuit exercises:įor the purpose of this article, we will only discuss the standard technique for each of the 7 exercises. There are progressions for nearly all plyometric exercises which can be utilized to vary the difficulty of each movement. Here are the top 7 plyometric exercises that can be used in your circuit training. Safety first! Top 7 Plyometric Cardio Circuit Exercises You should not attempt 3-foot box jumps before you can handle jumping just a few inches repeatedly. Gradual progression is the key factor with any plyometric cardio circuit. The insanity plyometric cardio circuit, by Shaun T, is a very popular fitness class used by beginners and experienced lifters alike. Anyone looking to increase strength, endurance, explosiveness, athleticism, power, and speed can benefit from a plyometric cardio workout. However, a plyometric cardio circuit is not only for athletes. The ability to be light on the feet and move quickly is of high value to boxers. A boxer’s plyometric cardio circuit will often include jumping jacks amongst other exercises. Many basketball drills include aspects of plyometrics.Īnother common example is boxing. Increasing the vertical jump is of high value for a basketball player. There are specific movements that are tailored to specific sports as they most closely replicate the movements done during competition.įor example, basketball players will often utilize box jumps or squat jumps to increase their explosive jumping ability.
Plyometric workouts are most often utilized for athletes looking to increase their speed, power, and agility. We call this the stretch-shortening cycle where your muscles essentially act as a spring. These types of exercises most often utilize only bodyweight movements.ĭuring nearly any plyometric exercise, the body is forced to perform an eccentric contraction to absorb the load and then transitions right into a concentric contraction to finish the movement. Plyometric exercises are all about your ability to absorb force and utilize your strength to execute the movement. The goal of most plyometric exercises is to increase power and speed output. Plyometrics are exercises performed at maximum intensity usually over a short amount of time. If you are more into bodybuilding, know that a moderate amount of cardio exercise will not kill your gains. It is recommended that you build a base level of strength and endurance with regular cardio and weightlifting before jumping into plyometrics. If you want to start doing these exercises at home or on the go, here are some of my favorite plyometrics cardio circuit training exercises for you to try out!Ī plyometric cardio circuit is not for day one beginners in most cases. They can be done almost anywhere, with little equipment needed. Plyometric cardio exercises are a great way to get in shape.
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