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Powerful plyometric fitness moves

Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...

Jump to get fit

Are you bored with your current workout? Have you hit the dreaded fitness plateau? Give your fitness a jumpstart with plyometrics, the training technique used by athletes to increase muscle power and strength with jumps, bounds and other explosive movements. Plyometrics, also called jump training, will not only add intrigue to your current exercise ennui, they will help you boost your fitness level, burn calories and get results. Here are three plyometric moves, courtesy of the American Council on Exercise (ACE) to get you pumped.

BOSU Squat Jumps

Starting Position: Place a BOSU balance trainer on the floor 3 to 6 inches in front of your feet on a non-slip surface.

Jump to get fit

Downward phase: Begin your downward phase by first shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips, keep your head facing the BOSU directly and position to your arms where comfortable or where they offer the greatest degree of balance support.

Jump to get fit

Jumping motion: With only a very brief pause, explode upwards onto the top of the BOSU, pushing and extending your ankles, knees and hips simultaneously. As you jump into the air, keep your feet level with each other and parallel with the floor, but bring them together to land on the top of the BOSU

Jump to get fit

Landing: Land with your trunk inclined slightly forward, head aligned with your spine and back rigid or flat. Keep your core muscles engaged, stiffening your torso to protect your spine.

Jump to get fit

Challenging workouts to keep you motivated to move

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