Ply metrics (mixture of strength and speed in explosive movements) are one of the best ways to gain strength and burn calories. Improve your athletic performance in less than an hour with this explosive routine.
Draw with chalk a square of four feet long. Divide it into four quadrants to mark the sections.
A one foot
Series 1 on the left foot jumps from square 1 to 2, and vice versa, for 20 seconds.
Series 2 on the right foot jumps off the square 1 to 2, and vice versa, for 20 seconds.
Repeat the circuit twice and rest a minute after each set. The movements have to be quick. Do not jump very high and land on your heels.
With both legs
Series 1 Jump with both feet off the square 1 and 2 for 20 seconds.
2 Skip series with both feet from the square 1 to 2 and then to 3, alternatively, for 20 seconds.
Series 3 Jump with both feet off the square 1 to 3 and then to 2 for 20 seconds.
Series 4 Jump with both feet off the square 1 to 2, then to 3 and 4 for 20 seconds.
Series 5 Jumps with both feet by the square 1 and 4 for 20 seconds.
Repeat this sequence twice and rest 60 seconds between each set.
Gives a long stride with your left foot. Bend the leg until your thigh is parallel with the ground. Straighten up with a start. Landing on your heels and return to starting position. Retrieves the balance before starting over. Do 5 jumps on each leg. Complete 5 sets of 10 jumps resting 30 seconds between each.
Launch and trunk flexion
Separate the feet as much as the width of the shoulders and hold a medicine ball over your head. Keep knees slightly bent and your elbows at an angle of 10 degrees. Bend from the hips and puts the ball between your legs bringing it back as far as you can. Straighten up to starting position and throws the ball vertically above you. Pick it up and repeat. Perform 5 sets of 10 throws 30 seconds rest between each.
Dumbbell squat jump
Grab a dumbbell in each hand at chest level, bend your knees and bend your hips until your thighs are parallel with the ground. Stretch your legs to jump and raise your arms above your head. Airplane bending the knees, back to the starting position and repeat. Perform 5 sets of 10 repetitions with 30 seconds rest between each.
Push-ups with medicine ball
Put yourself in position to do pushups, but with his left hand on a medicine ball and right on the floor. Keeping your back straight, bend your elbows to lower until your chest touches the ball. Then rises rapidly with both hands and run the ball from left to right. Do 5 sets of 5 repetitions on each side with 30 seconds rest between each.
Launch of medicine ball
Sit on the floor with your knees bent and feet flat on the floor. Take the medicine ball above your head. Throw the ball as far as you can to a partner or a wall. Try to stretch your arms and abdominal compresses. Perform 5 sets of 10 throws with 30 seconds rest between each.
Launch lateral medicine ball
Sit on a Swiss ball with a medicine ball in hands. Stretch your arms forward and throw the medicine ball to the left. Repeat to the other side. Use the legs and trunk to stabilize yourself and not lose balance. If you have a partner, simulates the release without releasing the ball. Perform 5 sets of 10 shots on each side rest 30 seconds between each.