How to Get Ripped With Plyometrics

Plyometric exercises are making their way into the training routines of many athletes, because they improve speed and help athletes get ripped. Plyometrics is a type of exercise that involves fast, explosive movements. Typically the exercises use your own body weight as resistance. Since plyometrics use various different muscles groups at the same time, you can tone multiple muscles at the same time and get ripped even faster. Aim to perform plyometric exercises as often as possible to get ripped, but always wait 24 hours between each exercise session to allow your muscles to heal.

Instructions

    • 1

      Warm up by walking or jogging for five minutes. Then complete jumping jacks and high knees for another five minutes.

    • 2

      Perform the plié squat jump. Stand with your legs in a wide V position. Bend your elbows and clasp your hands together in front of your chin. Bend your knees and lower yourself into a squat. Jump into the air, bringing your legs together. Land with your feet in a wide V position. Repeat for 45 seconds.

    • 3

      Soar like an eagle. Stand with your feet hip-width apart. Bend your knees slightly and place your arms behind you, with your palms toward the ceiling. Jump up, extending your arms and legs out into an X. Land with your feet hip-width apart and slightly bent knees. Repeat for one minute.

    • 4

      Do hop-overs. Hold onto both sides of a bench with your hands. Jump into the air, bend your knees and land on the opposite side of the bench. Repeat for one minute.

    • 5

      Jump with the open-sesame exercise. Stand with your feet together and your knees bent slightly. Bend your elbows and hold your arms out in front of you. Jump into the air and land with your legs in a wide V stance. Jump again, bringing your legs together. Repeat for one minute.

    • 6

      Complete the clap pushup. Get into a pushup position. Bend your elbows and lower your body toward the floor. Quickly push with your arms to lift your upper body into the air. Clap your hands while you are in the air. Land with your hands flat on the floor. Repeat for 30 seconds.

    • 7

      Repeat the entire exercise sequence two more times to build even more muscle. Work your way up to repeating the exercises four times, resting for a few minutes between each set.

    • 8

      Cool down by walking or jogging for 10 minutes.