If you’ve been listening to Sir-Mix-A-Lot and you’re desperate to build that booty, here’s a seven move plyometric workout that will have you feeling the burn in your buns.
Split Lunge jumps
Start in a standard lunge position. Lunge down and explode up, pushing off both feet to jump into the air. In mid-air, swap your feet positioning so that your back leg is in front and land again in a lunge position. Repeat, alternating legs.
Start by doing a regular squat but as you come up, use the power in your legs to explosively jump, landing softly back down in a squat position. Repeat & feel the burn.
Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, ensuring that you don’t let it touch the floor.
Do the same in the reverse direction by jumping to the right with your right leg. Repeat.
Ensure you jump on the balls of your feet, landing softly and keeping your heels off the ground to work your calves.
Burpees with extra squat
Stand with your feet shoulder-width apart, keeping the weight in your heels and your arms by your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of and just inside your feet. Shift your weight onto your hands so that you can jump your feet back to land softly on the balls of your feet in a high plank position. Your body should form a straight line from your head to your toes. Jump your feet back so that they land just outside of your hands. Lift your arms overhead and explosively jump up into the air. Repeat.
Jump with both feet side to side over a hurdle. Bend your knees as you land to ensure you land softly.
Balancing on one leg, do a single-leg hop over the hurdle, balance and then hop back over. Do a set on one leg and then do a whole set on another leg.
Sam Wood is the founder of online training and nutrition program 28 by Sam Wood and Australia’s largest personal training gym ‘The Woodshed’.
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