Synchro - Total Body Iso/Plyo

Goal: Expose the body to alternating sets of isometric then plyometric exercises. Isometric means that the muscles are working hard to keep the body in the same position, as in a wall sit; plyometric means the muscles are firing fast for an explosive motion, as in a vertical jump.

Use an interval timer set to 20 seconds and 10 seconds. Complete each exercise for 20 seconds, and take a 10-second rest before the next exercise.

Instructions: Each Group consists of two exercises (A, B). Complete 2 sets in a row for exercise A, then 2 sets of exercise B, then 2 sets of exercise A, then 2 sets of exercise B (AA BB AA BB). For each Group, this is 4 sets of each exercise, and 8 sets total, taking 4 minutes to complete the Group.

Recover for 1-2 minutes between Groups. Repeat the same format for each Group of exercises in the workout.

 ExerciseEquipmentDescriptionTBIP Exercises
 Recommended → time: 20 sectransition: 10 secComplete each group 4 times
Group 1      
  LB SquatIsono equip or dumbbellSquat down to 90˚ and hold for duration of the set. Trunk and shins are parallel.
time:20 sectransition:10 sec
time: sectransition: sec
  LB BoxJump2FootboxFacing a box, quickly jump up and down: 1) Low box; 2) Higher box
time:20 sectransition:10 sec
time: sectransition: sec
Group 2      
  LB LungeIsono equip or dumb bellsStep into a lunge and hold the lowest position for the set time. The back knee is close to the floor but not touching the floor.
time:20 sectransition:10 sec
time: sectransition: sec
  LB LungeSideStepChest PassWallMBmedicine ballSide step lunge, throw medicine ball at wall as feet step together; keep moving side to side.
time:20 sectransition:10 sec
time: sectransition: sec
Group 3      
  UB PushUpIso5Secno equipHold the down phase of a push up for 5 seconds.
time:20 sectransition:10 sec
time: sectransition: sec
  UB ChestFlyProgressiondumbbells or bands1) Lie on floor or bench holding dumbbells; 2) Stand facing away from bands - slower pace; 3) Stand facing away from bands - fast pace
time:20 sectransition:10 sec
time: sectransition: sec
Group 4      
  UB PullUpSlowEccpull up barPlace band around foot and stand under bar - jump up then slowly release down in about 8 - 10 seconds
time:20 sectransition:10 sec
time: sectransition: sec
  UB TProgressionbands or dumb bellBands: 1) Arms out to side; 2) Arms out to side - fast; 3) Jump to land with arms in T; Dumbbells: 4) Palms face forward, down or back on each set.
time:20 sectransition:10 sec
time: sectransition: sec
Group 5      
  CS IsoTossMB60medicine ballToes at wall, lean back with trunk straight, toss MB
time:20 sectransition:10 sec
time: sectransition: sec
  CS CrunchSideBendProgression bosu, stability ball1) Side crunch on Bosu; 2) Side crunch on SB
time:20 sectransition:10 sec
time: sectransition: sec

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