Plyometrics, or aka “jump training”, is the BEST for gaining explosive power and speed.  Not only is it the best workout routine for women and men, it’s great for athletic training,  it’s also great for toning and shaping one helluva sexy ass and shapely  set of legs.  The best part is, you can literally do it anywhere, with no equipment, and do it in less than an hour, and STILL get the best workout you’ve had in your entire life. I preach good form over speed, initially.  Make sure you do these exercises AFTER you’ve stretched and warmed up (do as I say, not as I do, LOL!), or you will be HURTIN FOR CERTAIN!  Take my word for it…. I’ve only done this entire workout a handful of times, and every time after the fact, I’m so sore, I literally can’t reach behind me to wipe my own ass.  I wasn’t kidding when I made that comment.  BUT if you do stretch, you’ll be fine : ) using your own body as a form of resistance is great for building muscle fibers.  Also, once you have good form, and are keeping a tight core, and upright posture without having to stop and think about it, you can focus on speed.  With the speed, comes enhanced fast twitch muscle fibers.  Do a little research on the difference between fast and slow twitch muscle fibers to understand why incorporating this type of routine into your workouts is PARAMOUNT!  Make sure you’re only doing jump training every other 2 days minimum, or 3-4. You can start by not counting reps, and just using time for each movement.  The idea is to keep as little to no rest in between exercises.  If you are a beginner, start with 20-30 seconds per exercise, and for more advanced, 45-60 seconds on each.  Now for those exercises that are singled leg, split the time up per leg.  Most of us have iphones, or smart phones nowadays. Purchase yourself an app, or be old school and buy a stop watch to keep track of time.  If you prefer, you can also count reps per exercise instead of time. On another note, you can pick 3-5 exercises off this list, and just cycle through those as opposed to doing the entire list.  Also, you can do 1-2 of these moves in between sets if you are weight training at the gym.  Again, just make sure you’ve have stretched yourself out so you don’t go pulling anything. Don’t get upset or even surprised if you find yourself gassing out after 10 reps.  Really!  Jump training is a type of training most of us haven’t done since we were in elementary school!  But, rest assured your body will adapt to it, and improve.  Not to mention QUICKLY!  So if you have a wedding coming up, and need to loose weight as well as tone up, this is great because it gets your heart rate up, thereby incorporating your cardio into your workout. FAST, EFFECTIVE, AND BEST OF ALL, ANYWHERE – ANYTIME – AND THE SHIT IS FREE!

*anytime you are jumping, focus on landing softly like a ninja.  this will absorb the jump into your muscles and really hammer the fibers.  QUICK~ like a bunny…. and quietly like a ninja : ) 1. Deep prayer squats (after squatting deep, when you come up, go into a calf raise and flex hard at the top) 2.180 jumps  (keep one hand on inside of leg for good posture, and the other hand touches ground. dip 4 squats and on the 5th, explode up and do a 180 degree jump in the air and land to start on the other side.  great for the glutes) 3. Super skaters (imagine your speed skating. opposite knee to elbow.  for the elite version, do not touch the ground on the way back. for the beginner version, it’s OK to tap your foot down.  don’t worry, most people can’t even balance on one foot for more than 5 seconds) 4. Side long jump (really focus on putting your weight on the outside foot and HARDLY tap your inside leg down for support. touch the outside of your foot by bending the knee you’ve landed on) 5. Wall squat (if you’re in a gym that have swiss balls, use one of those up against a wall.  if no ball, then just sit up against the wall with knees at or below parallel.  if no wall, do like i do in the video!  minus the rump shaking part!) 6. Super star lunge (you can use a weight plate instead of a medicine ball, or you can use no weight at all… still very effective.  try and you’ll soon find out why.  just make sure you’re landing that back knee down to the ground (or close to) to really fire those glutes) 7. Groucho walk (keep upright posture (helps to be looking straight ahead always), and bring your knee to your elbow. hands should be up behind the back of your head) 8. Leap frog squat (can use a weight, or no weight.  do 5 up, and 5 back. repeat for time or reps, whichever method you’re using. remember to land softly and quietly like a ninja!) 9. 4 corners (jump diagonally, and land weight on outside foot.. very similar to #4, side long jumps) 10. Whacky jacks (very similar to a pop squat…. refer to my garage cardio video if you don’t know what a pop squat is… keep hands behind head) 11. Rolling iso lunge (most important thing is to keep those hips down, and roll the knee forward without moving your hips up) 12. Sumo chair 13. Side lunge reach 14. Egden Bros. 15. 80/20 jumps (80% of your weight goes on front foot, and 20% on back, or vis versa… you can do them either way for a few weeks, then switch the weight proportion.  great way to keep your body from adapting and hitting a plateau) 16. Warrior lunge 17. Jack n’ the box knee touch (by this point you shouldn’t be able to jump very high because you should be KNACKERED!  so don’t get down on yourself… it WILL get easier if you keep doing the routine.  I promise.) also, feel free to switch up the order of the exercises if need be.  you might find yourself needing to start from the bottom and work your way backwards because jumping vertically is your weak point.  don’t be afraid to do things differently and try new stuff.  NO ONE IS A GURU, AND NO ONE WROTE THE BOOK ON EXERCISE.  it’s all about feeling your way, and not being afraid to look like a jack ass…. those who face fears and push forward, always, ALWAYS  win!