This week’s Weekly Wednesday Workout was inspired by my good old friend to lean on for at home workouts, P90X2.
I took a couple more days off than normal this week because my legs were uncomfortably sore from doing squats with a heavier bar. I’ve been using a light bar, maybe 20lbs in weight or so, for the past few weeks and my legs have gotten used to it by now, so I decided it was time to amp it up. Let’s just say I paid for this decision. My legs were the kind of sore where it hurts to sit down, stand up, go to the bathroom, walk to the fridge, do anything besides lay down, etc, etc, etc.
When I got back to feeling ready to go, I wanted to make sure I came back in with a bang. One workout that I can count on to leave me drenched in sweat and feeling really accomplished is the P90X2 Plyocide Workout. Tony Horton calls this workout the “Death by Jumping” Workout. Sounds fun right?!
Plyometrics are exercises based around forcing your muscles to exert the maximum force possible, in the shortest amount of time. The main goal is to increase speed, power and agility. With plyometrics, you will be doing a lot of explosive jumping, quick lateral movements and maximum force total body moves.
I can remember doing this type of training during our winter soccer seasons, when getting strong and fit was the primary focus. We had to jump through ladders, run up stairs, sprint using body bands, jump up on blocks, and complete many more similar activities. These were the days when I dreaded working out – when working out made me so exhausted to the point where I wanted to keel over and pass out.
The P90X2 Plyocide Workout is about 55 minutes long and consists of 5 sets of 4 exercises each, followed by a 1-minute water break after each set. The 1st exercise of each set is focused on balance and strength, while the 2nd, 3rd, and 4th are plyometric moves. This workout requires both cardiovascular and muscular endurance, while keeping your body and mind coordinated. It incorporates a move called the “Think Drill” – where you follow Tony’s lead and do a mix of sprints, push-ups, planks, and jumps – so you will also be mentally challenged.
My Weekly Wednesday Workout is a spin off of this and trust me, is just as challenging. One round will take about 20 minutes to complete (45 minutes if you do two rounds). It includes 4 sets of 4 moves each, and is designed to get your heart rate up, fatigue your muscles, and increase agility and coordination.
Most of these workouts require just your own body weight; however, I have included some moves that require weights like a dumbbell or a medicine ball. You can do the Bosu Squat jumps standing on the floor without a Bosu Ball if you do not have access to one at home or at your gym, or if the move is too advanced. (In this video tutorial, you will be doing the squat on the bosu WITHOUT the added arm motion)
One last thing I’d like to stress is how important it is to get a good warm-up before attempting this workout. Getting a good warmup will really help to prevent injury and get you prepared to perform at your max. You’ll probably be doing more jumping and more quick movements than normal, so it’s important to make sure your muscles are loosened and your mind is focused on using the right technique. I did a ten minute jog at 6.5mph to get my muscles warmed up, followed by 10 jumping jacks, 20 mountain climbers, and some light quad and hamstring stretching before getting down to it!
Good luck jumping!