LEGS
Plyometric lunges
- Start standing up straight holding your weights by your side.
- Taking your right leg forward, lunge to create a right angle with your legs.
- Jump as high as you can swapping your legs landing into the lunge, to lunge on the opposite leg.
- REPEAT: Keep jumping a swapping legs. 3 x 20 (10 each leg) (30 second break only between each set)
Squat Jumps
- Start standing up straight holding your weights by your side.
- Keeping your arms where they are, bend your knees to squat making sure your knees don’t go over your toes and that you are pushing off your heels. Keep your head and chest up. When you squat, aim for at least, a 90-degree angle between your feet and bottom.
- Pushing off your heels, jump as high as you can, straightening out your body, keeping your head and chest up.
- When you land, land back to squat position and repeat jump.
- REPEAT: 3 x 10 (30 second break only between each set)