FAST AND LOOSE

Speed up your body’s re­sponses with this quick ply­o­met­ric plan

Men's Fitness - - Experts -

PLYO PRESS-UP SETS 4 REPS 8

Get into a press-up po­si­tion, hands just in­side a pair of plates. Lower, then push up force­fully so your hands leave the floor. Land with your hands on the plates. Re­peat, land­ing with your hands on the floor.

DUMB­BELL BOX JUMP SETS 4 REPS 10

Stand hold­ing light dumb­bells. Lower into a shal­low squat, then jump up onto the box with your back straight and knees slightly bent. Stand, then step down.

AL­TER­NAT­ING PLYO PRESS-UP SETS 4 REPS 8 EACH SIDE

Get into in a press-up po­si­tion with one hand on a medicine ball. Lower as far as you can, then press up ex­plo­sively and switch hands so your other hand lands on the ball. Re­peat on the other side.

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