Goooood afternoon! I hope you all had a great day today and are ready to sail into the weekend feeling grand. If you need a little pick me up, I suggest watching Braedon’s dancing video again. It never fails to make me smile!

Earlier today I mentioned how adding a touch of plyometric moves to my workout really helps kick things up a notch. In fact, adding plyometrics to my training gives me a fun challenge every time. And the satisfaction of feeling all hard-core.

About a month ago, I shared my plyometrics obsession over on Sweet Tooth Sweet Life. Courtney assured me, however, that she wouldn’t mind me re-sharing the moves here because I wanted to make sure no one missed out on these little leg-fryers and heart-pumpers. Tuck these away to bring out to make you beg for mercy play someday soon. So - are you ready to add a little pep to your fitness? Hop on board. Quite literally!

Plyometrics: Favorite Moves & Why I Love Them

Plyometrics sounds super fancy, but basically it means jumping around like a crazy person. Why would you want to jump around like a crazy person? Well, I love plyometric training for quite a few reasons:

• they get my heart rate going to add a cardiovascular component to my strength workouts – and thus burn more calories
• they never fail to make my workout more challenging – you have to push out of the comfort zone to see results after all!
• the powerful movements strengthen my body to help improve performance in activities like running
• they make a fun addition to strength training – who doesn’t like to skip and hop?
• they use bodyweight and are extremely versatile

Ready to see my ten favorites?! I hope so…because that’s what you’re getting. This isn’t one of those choose your own story books. Although, how cool would that be?!

Burpees

I love to hate these little suckers. They work so good! Start standing. Bend down, placing your hands on the ground beneath your shoulders. Pop your feet out behind you to get in a push-up position. Jump your feet back in and jump straight upward. Repeat.

Bench Jumps

Stand in front of a sturdy bench, step, or training box that is about 2 feet off the ground. Jump up as high as you can and land softly on the bench. Step back down and repeat.

Speed Skaters

Jump to your right, landing on your right foot and stretching your left arm across your body. Quickly transition to the other side, jumping to your left foot and crossing the right arm across the body. Consistently switch back and forth until finished with the reps.

Squat Jumps

Start in a squat position with your butt back, back straight, and knees over the ankles. Jump straight up as high as you can, then land softly lowering back down to a squat. Repeat continuously for reps.

Pop Lunges

Start in a lunge position. Jump up, switching legs in the air, and land softly lowering down into a lunge on the alternate leg. Continue jumping and alternating sides for reps.

Tuck Jumps

Jump up as high as you can, either tucking your knees back (kicking your butt) or pulling them up in front of you towards your chest. Continue for reps.

Power Kicks

Pull your right knee up towards your chest. Driving down with your right leg, jump and kick forward with your left foot. Repeat on the same leg for reps, then switch sides.

Plie Jacks

Start in a low plie squat. Hop up as  high as you can and click your heels in together at the center. Land back in a plie squat. Repeat for reps.

Ski Jumps

Stand with both feet together and a slight bend in the knees. Jump as far as you can to one side, landing softly with knees slightly bent and feet still together. Hop back to start and repeat for reps.

Mountain Climbers

These aren’t technically a plyometric move, but I still love them. Position yourself in a straight arm plank position with arms straight and hands directly below the shoulders. Keep your back, hips, neck in alignment. Alternating sides, bring your knees up towards your chest in a quick and continuous motion.

There you have it! Ten of my favorite drills!

• What things do you add to your training to amp the intensity quickly?
• Ever used any of the moves above? Which is your favorite? If you’ve never done plyos – which move would you try first?

Thank the sweet heavens it’s Friday! And thank the sweet heavens it’s a rest day! My body needed a rest day after the brutality I put it though yesterday. No surprise it involved three circuits for a full body workout.

Circuit One	Circuit Two	Circuit Three
push-ups	stationary barbell lunge	kneeling hamstring curl
v-sits	pop lunges	cable crossover
rear-delt raises	cable row	cable triceps extension
kettlebell push press	inverted row
	barbell bicep curl

I completed a three mile run before going through this workout and then I about died. Woah! What a tough combination of moves. Adding in a plyometric move here and a tough bodyweight move there really amped things up for me. That workout perfectly rounded out my workout week and getting back on my A-game. And speaking of plyometrics – stay tuned for this afternoon’s post. ;) 

Besides the luxury of allowing my muscles a reprieve before tomorrow’s planned nine mile run, rest days also give me the chance to have a more leisurely morning without having to rush out the door. This allows me the perfect chance to whip up a fun breakfast. When I don’t workout, my appetite feels rather tame. I want a lighter meal. For today, I namely want yogurt and granola…but that doesn’t sound very filling.

Ah, I know! I’ll combine two of my favorite snacks – yogurt + granola / mock apple crumble – into one meal. I will turn these three things…

….into a light, yet filling, and healthy, yet tastes like dessert, breakfast recipe!

Apple Pie a la Mode Yogurt Bowl

• 1 container frozen vanilla Greek yogurt
• 1/2 cup granola – Love Grown, but of course!
• 1 apple
• 1/2 tsp xanthan gum
• 1/2 tsp all spice seasoning

Chop the apple into one inch even pieces and place in a microwave safe dish. Sprinkle with the all spice seasoning. Microwave on high for 2 – 3 minutes. Or however else you like to get warm “baked” apples if you’re fancy and don’t believe in microwaves.

Spoon the frozen Greek yogurt into a blender or food processor and add the 1/2 tsp xanthan gum. Blend until it becomes a thick, almost ice-cream like consistency.

Serve both in a dish with the granola. That’s it!

Thank the sweet heavens for delectable (and easy!) breakfasts like this! Excuse me while I eat my dessert breakfast. Have a great Friday!

• What do you like to do on your rest days that you don’t typically?
• What did you have for breakfast today?