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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.
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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.
#INSANITY PLYOMETRIC CARDIO CIRCUIT VIMEO SERIES#
Only then do you move into a series of stretches to finish the workout.Plyometric cardio exercises are a great way to get in shape. This circuit is also repeated three times, with some additional moves at the end: Jabs, Cross-Jacks, Uppercuts, and something called " Attack," which looks like a tai ch'i move on meth. You're put through the paces with Basketball Jumps (very similar to the Squat Reach Jumps in P90X Plyo), Level 1 Drills (which involve dropping down into plank position, doing push ups, cranking out some plank runs, and then jumping back up - and repeating this over and over again), Ski Abs (stay in plank position, and jump your feet together up to the left side, then back, then to the right side - and repeat ad infinitum), and In-Out Abs (same as Ski Abs, but jump forward while keeping your hands planted in plank position). I'm not sure if this circuit was actually meant to be more difficult than the first, but it sure felt that way - most likely because I had little left in the tank. Next up: Another sequence of heart-exploding moves. It's like doing wind sprints over and over again. The intensity of the "max cardio" routine is greater than anything I experienced in the P90X cardio sessions (e.g., Plyo, Kenpo X, etc.). The first round ends with a few additional moves: Switch Feet and Football Sprints.Īt this point, I was close to spent. You repeat the sequence again, but faster. Only then do you get a 30-second water break. (In case you're wondering, I found them to be much tougher than P90X Squat Jacks.) Mountain Climbers are next, and then Ski Jumps. (You run to the side, touch the floor, run back to the opposite side, touch the floor, etc.) Then come Power Jacks - essentially jumping jacks with deep squats thrown in.
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He starts with Suicide Drills, which you may remember from P.E. Instead, he spends the next 20 minutes focused singularly on handing your ass to you on a plate.
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But Shaun T (thankfully) has no time for bullshit or bad jokes. Tony Horton could filibuster that time away by just babbling about imaginary soups that he's stirring up and spinning tall tales about his dad's multiple no-hitters. During P90X, twenty minutes was, in relative terms, nothing. When this section of the workout begins, there's only twenty-something minutes left on the clock, so you may think you've got this licked.