Booming ∗ Lower Body Plyometrics

Hello Everyone!

If you haven't noticed by now, I like doing work-outs where you don't have to spend hours in the gym. My schedule is jam-packed with activities along with a daily 95 minute commute to work. I just recently cancelled my gym membership because I wasn't making use of it, and I was just paying for it every month.

I do have some light equipment at home that allows me to have a complete and challenging workout.

For this work-out you will need a Timer, Mat, 2 sets of weight (one comfortable, the other set should be challenging), Chair, a Stool: you can jump on, ankle weights, and Exercise ball. Don't worry if you don't have all these pieces of equipment. Remember your house is already filled with alternatives for most of these things. Just be creative and think outside the box.

Try to do 5 rounds of this work-out with 10 seconds rest in between sets and 60 seconds rest in between rounds.

Remember warm-up with 2 minute running in place or jump rope. And Cool down after every exercise with a stretch.

Ready Set GO!!!!

30 Seconds High knees
25 Box Jumps
25(each Leg) Box Step Ups with weights
15 one Leg Lunges with weight
15 standing Abductors
25 Sumo Jump squats holding weight
25 Hamstring Curls (w or w/o weight)
25 Hip Lifts with Exercise Ball
30 Calf Jumps without rope
30 Second Wall Sit

Be good to your body, and it will be good to you!

Pillosophy of the Day ♥ Stretch that Body

Most of us forget a vital piece of the puzzle when it comes to training and working out our bodies. We push our muscles to the limit and wonder why we aren't reaching the next level of fitness.

Wall Pose

Is this you? If so you are probably putting your body through too much stress. Do you have a rest/recover day? When I say rest, I don't mean just lump on the couch and do absolutely nothing. Rest should be a day of retreat for those overworked bodies.

I'm not the best at stretching but I am working on it, especially since my work-outs have increased intensity. A day of stretching, a light walk, a nice Soak in the tub. Trust me your body will love you and thank you for it later. I personally like to dedicate My rest days to a Hatha Yoga Day. I work on my deep stretches and to mix it up I will play with some poses. 

This routine is good for all fitness levels, athletes, and work-out enthusiasts. Remember your body will tell you what needs more attention when it comes to stretching, listen to it. I know I have to pay close attention to my shoulder and hamstrings. 

Did you Know?

Stretching Improves Flexibility

Improves Blood Flow

Increases Range of Motion (Speed and Accuracy)

****Remember****

• Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
• Stretches should always be gradual and gentle.
• Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
• Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
  Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.
• Don´t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.

Upper Body Stretches

Lower Body Stretches


Complete the entire series and you will feel much more limber

Now these are just some basic stretches, take your time and listen to what your body wants. Happy Training. :-)

Sunday Yoga