May Plyometric and Abdominal Challenge

 

40 Minute Plyometric and Abs Workout ��Burn 410 Calories!* ��Sydney Cummings

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Driving your feet into the ground to create power, jump up into the air extending your arms and legs out from your body. You’ll look like a star, hence the name of this exercise. Land softly with your knees together and hands by your side.

Make sure to keep your abs tight and back straight. MAY PLYOMETRIC AND ABDOMINAL CHALLENGE. Fitness. 2016-05-13 | By: Snap Fitness Rev up your metabolism with this high-intensity workout that pairs simple movements together for major results. Our monthly challenge will help burn your lower body and abs – the perfect type of strength training before swimsuit season. Plyometric Workouts Check out these plyo burners to give yourself a new, explosive challenge.

The Plyo Cardio Core Burner This workout will not only strengthen your abs, it will give you a cardio. The 10-Minute Ab Workout That Will Make You Sweat But if you’re short on time, you might not have the room in your routine to dedicate a specific workout to each one—especially as the weather. I am starting you with 4 rounds of 20 seconds of 2 plyometric movements, then moving into 4 rounds of 20 seconds of 2 ab exercises!

NO equipment needed so grab some water and a sweat towel and be. Furthermore, there isn’t much that plyometric moves don’t hit. “When applied properly, plyometric exercises train ‘higher chains,’” he adds. That is to say, “plyometric exercises train the body as a system, rather than isolate the muscles, which is probably what a.

When it comes to the training tips, Olympians do a lot of plyometric and body weight exercises. The Plyometric Workout Challenge implements both plyometric moves and body weight exercises. If you have a local track or a safe outdoor place to workout, that would be a great location to do this routine.

As a competitive decathlete, I’ve completed tons of plyometric workouts and exercises. Through my experience, I’ve learned that not all plyometric exercises are effective, or even safe. When creating a plyometric workout, it’s important to keep in mind that plyometric exercises can be very effective, but they can also become dangerous, especially when stacked. True washboard abs take months to carve, and as the info panel of the app said, the idea of a 30-day challenge is more to build a habit than to effect any significant results. The real test was going to be whether or not this 30-day routine could get me to work some regular strength exercises into my daily routine.

This Plyo HIIT workout is an intense combination meant to torch calories with a special emphasis on tightening and toning your core. Join our Facebook Challenge Group to.

List of related literature:

An example of one plyometric movement that we will be utilizing in and throughout the Challenge is the squatjump.

“Alpha Male Challenge: The 10-Week Plan to Burn Fat, Gain Muscle & Build True Alpha Attitude” by James Villepigue, Rick Collins
from Alpha Male Challenge: The 10-Week Plan to Burn Fat, Gain Muscle & Build True Alpha Attitude
by James Villepigue, Rick Collins
Potter/Ten Speed/Harmony/Rodale, 2009

On attempted straight leg raising, Sarah selectively recruited the upper rather than lower abdominal muscles, with bulging of the lower abdominal wall and breath holding.

“Clinical Reasoning in Musculoskeletal Practice E-Book” by Mark A Jones, Darren A Rivett
from Clinical Reasoning in Musculoskeletal Practice E-Book
by Mark A Jones, Darren A Rivett
Elsevier Health Sciences, 2018

To safely participate in plyometric exercises, patients must have levels of strength, flexibility, and proprioception that permit for correct and safe exercise performance.14 Question Level: R B: A Trendelenburg gait is due to a weak gluteus medius.

“Study Guide for the Board of Certification, Inc., Athletic Trainer Certification Examination” by Susan Rozzi, Michelle Futrell
from Study Guide for the Board of Certification, Inc., Athletic Trainer Certification Examination
by Susan Rozzi, Michelle Futrell
F. A. Davis Company, 2019

The nature of these exercises can definitely qualify under the heading of “plyometric in nature.”

“Sports-Specific Rehabilitation E-Book” by Robert A. Donatelli
from Sports-Specific Rehabilitation E-Book
by Robert A. Donatelli
Elsevier Health Sciences, 2006

• Aggressive exercises involving eccentric and plyometric contractions are included, starting weeks 9–12.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

• Because of the explosive nature of this type of exercise, emphasis of plyometric exercises should be on quality not quantity.

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

Another very effective – and fun – way to strengthen your abdominal muscles is to practice the Samba.

“8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot” by Esther Gokhale, Susan Adams
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot
by Esther Gokhale, Susan Adams
Pendo Press, 2013

When performing exercises such as hang cleans, squats, or even conditioning, speed drills, or change-of-direction movements, the abdominal wall is a critical factor in strength, speed, and quickness.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

In general, it is difficult to perform true plyometric drills that directly target trunk musculature because all the requisite plyometric elements may not be present.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Comparison of gluteal and hamstring activation during five commonly used plyometric exercises.

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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21 comments

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  • I was like am i going to make it.really2 sweating and feel the impact.not my kind of workout that i like but hey managed to pull it trough to the cool down.✌

  • The Flying Superman Punch, so freaking fun!
    I was groaning through most of the moves, but when it came to that one I could not help but giggle. My parents probably thinks I am crazy!

  • my first plyo workout with you I’ve always been scared of it since I find jumping around so hard, but I crushed it!! Thank you Sydney!!

  • Thank you for being so motivational, Sydney! Today was my day that I woke up and just felt negative towards doing a workout, but SO incredibly thankful for getting through it with you pushing me, especially with the broad jumps!!! Can’t wait to see you in Houston!

  • wow!! you have four kids?? you have a great body, and your a beautiful women. great job on all the hard work. i just started week five of p90x, and i love the plyo workout.

  • Think I need sliders. Struggled trying to use paper plates. Or maybe I just need to work on technique. Not sure but I got through it. Crushed the plot and did my best on the plank sliders.

  • I love sydney, but the plyo was more awkward than effective, and if you dont have sliders, you’ll have to modify most of the planks, and there are only so many variations to fall back on. Not super impressed with this one, I didnt quite get the burn I was going for:(

  • @ekubalusabyan I thought I was gonna hurl too about 25 mins into it. I’m stepping down to P90 first for a while. P90x was toooo hard. So much so that it was discouraging. I’m not to that level yet. I heard P90 was a better starting point.

  • I LOVED THISSS! I honestly just love your workouts. It feels easy and hard at the same time. Like I can’t describe it. Never bored. I also love that I look up and the clock says halfway done and I’m dripping sweat but I NEVER feel like I am overworking myself and I feel so motivated to come back. Thank you. You are an inspiration. <3 Feeling and seeing results already too.

  • Fun and challenging workout as usual:)����Thank you Sydney for pushing me everyday!! This motivation translates into other parts of my life as well ��So grateful for you, Dustin, this channel and our #SydneySquad!

  • @monkeydewt im sooo glad im not the only one who struggles cause i felt like a wuss!!! i couldnt even finish it i got to the 45 min mark and i like collapssed hahaha it TOUGH!

  • The bible says to keep the 7th day sabbath (Saturday), and if you are worshipping on Sunday you are breaking the 4th commandment. Sunday laws are being lobbied and when they are ENFORCED (fines, jail, buy/sell revocation, death) many will choose man’s law over God’s law, thus taking the Mark of the Beast. Don’t remain ignorant.

  • School is in less than 14 days and I just got the memo that I gained 20lbs over quarantine………khgdhkhtddjkdoirjdkossoejrnfnnx

    DAY 1-i can’t fit a 24in measuring tape around my waist…

    DAY 14-

    Um well school is canceled ��

  • Sydney OMG I crushed it! I have been doing the workouts for about 6 months, I dont do them daily but 3 to 4 times a week and I see the progress!! I totally crushed it today, I didnt do any modifications and I made it till the end in one piece! Love from Ecuador!

  • I’m doing her workouts for now 2 weeks and i have seen changes ( not much) bcoz of my eating habits ��
    but i am gonna a try this one from today…. wish me luck god….
    Day 1 ✔Done…. Man it was so tough for me ������ and yea i am dead ������
    Day 2 ✔Done….. so as a dead person my inner soul still continued to do these exercise and i did it except the last one�� bcoz my soul is quite week ��……no comments
    (btw i am doing both her planks i.e. plank 1 and plank 2.O so i am jist doin them once)…..��

  • My fav videos always seem to be others least favorite! That was darn incredible! I love the jumping and love the sliders!!!!! thank you!

  • Your dances are so sweet after such a hard workout. It was a challenge doing some jumps and sliders. First time for me to do sliders. I showed up and crushed what I could. Thank you Sydney. The pep talk helps������

  • I love Plyo but I did plyometric exercises too often a week on high impact. This way the workout becomes a “knee killer”. I do the Kenpo workouts as replacement but I will jump back into Plyo soon as my knee is better.

  • This one was a challenge but I managed to push through and got it done✔ first time I had sweat dripping down my face. I have been doing the workout everyday and I am sooo glad I found your channel @Sydney Cummings, thanks to WhatwouldLizzydo channel��woop woop. I had been struggling to find workouts everyday. I get bored of doing the same ones everyday or every other day. I Love Your Channel and workouts!

  • Remember guys your posture is important. You wouldn’t get any results if you are not doing the exercise properly. Doing a half ass job isn’t gonna help

  • Feeling like a kangaroo! Lol! Sliders are always challenging for me. Like the switch up. Always keeping us engaged and challenged! Xo