Tuesday, June 4, 2013

15 Minute Interval: Iso-Plyo Workout




Hi Everyone!

Tonight's workout is a combination of isometric and plyometric exercises. It is quick (15 minutes), but was a very challenging combination. 

Isometric exercises occur when the muscle is contracted, with no change in the length of the muscle during the exercise. Plyometrics are fast movements that cause quick contractions and lengthening of the muscles involved in the exercise (usually with some type of jumping). 

Both forms of exercise are beneficial, and they provide different benefits to your body. This workout helps to build muscular endurance, strength and speed. I found the static poses very challenging, especially Dancer Pose. It is quite different to go into this pose during a yoga flow, than immediately after a plyometric exercise. I had to modify the pistol squats, because my legs were completely out of energy by the end of the workout! I knew it would be challenging saving them for last, but I was surprised at the difficulty. Remember, form is number one! Better a modification than completing an exercise with poor form. 

I hope you all enjoy the workout! It can be repeated up to 3X. I followed this workout with a 3.5 mile run outside. I have been tired lately, but it felt great to get my workouts back on track. :)

See you tomorrow with a new workout!
Melissa



Advanced: Max Reps during each 50 second interval, 10 seconds of rest in between each exercise. 
Intermediate: 40 second interval, 15 seconds rest
Beginner: 30 second interval, 15 seconds rest

1. Frogger
2. Extended Hold
3. Mountain Climber Cross
4. Warrior 3
5. Jumping Lunge Kick
6. Warrior 3
7. Jump Squat
8. Dancer Pose (right)
9. Dive Bomber
10. Dancer Pose (left)
11. Side Lunge Tap
12. Boat Pose
13. Pistol (right)
14. Down Dog
15. Pistol (left)

7 comments:

  1. Just curious what interval timer ap you use on your phone. :)

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  2. Hi Melissa!
    After doing your workouts for the past 3 months I've noticed you have quite a shoe collection. What is your favorite shoe for running and your favorite for your high intensity workouts? Thanks!

    Sarah J

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  3. Definitely adding this to next week's sets. This is going to kick my ass! :p

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  6. Hey,You're so inspiring ! I'm doing all your workouts, one by one. I confess- they're tough, but I'm not gonna throw the towel. Big, sweaty hugs from Poland! ;)Thank you so much!!
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