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P90X Plyometrics Sideways Leapfrog Squats

Aaron Potts — Tue, 14 Dec 2010 19:08:52 +0000

When you are doing the P90X Plyometrics workout, you can modify the exercises to make the routine as easy or as difficult as you personally need it to be. This video shows you specifically how to modify the exercise “Sideways Leapfrog Squats”.

As with all P90X workouts, doing your very best – whatever that is for YOU – is how you get the fastest results. As tough as the P90X Plyometrics workout is, by following some simple tips, you can customize it for your present level of ability and physical fitness.

If you’re willing to take on the P90X challenge (and get the best results of your life!), then grab your copy of P90X so Shanna and Aaron can Coach you to success!

© Aaron Potts - visit Fitness Destinations for more great information about weight loss, health, and overall fitness!
Fitness Destinations is proudly sponsored by the incredible products and services provided by Team Beachbody!

FitnessDTV – P90X Plyometrics Tips

Aaron Potts — Tue, 30 Nov 2010 18:42:35 +0000

Doing the P90X Plyometric workout is something that a lot of people worry about, but just like all of the P90X workouts, if you know how to modify it (to make it easier OR harder), then you can do Plyometrics and get AWESOME results!

The trick with getting the most results from the P90X Plyometrics workout is to get over the “it’s too hard” mentality that a lot of people have. Yes, it IS hard – that’s where the results come from. However, hard and TOO hard are entirely different things.

As long as any workout that you are doing is challenging to you – but not so challenging that you get hurt – then you will see results. This video talks about how to modify the P90X Plyometrics workout based on your individual fitness level so that you will get the best possible results.

If you’re willing to take on the P90X challenge (and get the best results of your life!), then grab your copy of P90X so Shanna and Aaron can Coach you to success!

Review of Insanity – Max Interval Plyo

Aaron Potts — Wed, 04 Nov 2009 13:37:49 +0000

In this on-going review of Insanity blog series, the truth behind the Insanity 60-day weight loss program is revealed with a play-by-play description of what the program is really like – and more importantly – if Insanity really works!

The Insanity Max Interval Plyo workout is a combination of hardcore cardiovascular training, resistance exercises, and, of course, plyometrics. Done properly, this workout hits you hard, and it keeps you directly on track for great results.

Insanity – Max Interval PlyoThe Max Interval Plyo routine is made up of two full interval sets, as well as one final set at the end of the workout that is shorter than the other two sets. Considering the raw intensity and challenge-level of the exercises in the first two interval sets, however, having that shorter set at the end of the workout does not in ANY way detract from the effectiveness of this routine.

Circuit #1

Each of the first two interval circuits in the Max Interval Plyo video contain 4 exercises that are done for 45 seconds each without a break, and then you get a 30-second break after doing all 4 exercises back to back. That 4 exercise/30-second break series is repeated three times during the circuit, and then a “bonus” exercise follows the third series, and it is done for 1 minute.

In the first circuit, you use your legs – especially your quadriceps (top of the legs) – during every single exercise. Most of the exercises include at least a squatting movement of some kind, if not a leap into the air as well.

If you’ve never done that type of plyometric training, the bottom line is that it is REALLY intense, it cranks your heart rate up quickly, and then keeps it there. That type of intensity really gets the job done when it comes to weight loss and cardiovascular fitness, however, so it is worth the effort.

Circuit #2

The consistently high heart rate continues during the second circuit, although the upper body is hit quite a bit harder in Circuit #2 than in Circuit #1. There are two push up exercises in Circuit #2 that will push the limits on anyone’s ability to keep going, even if they are really good at push ups.

Again, however, don’t let the intensity of it all scare you off. The RESULTS that people are looking for from Insanity come because of these types of high-tempo, high-intensity exercises. No one loses weight by kicking back and doing workouts that don’t challenge whatever their personal level of fitness is.

However, that being said, even during a program as challenging as Insanity, the responsibility to exercise at a proper level of intensity falls to each individual person. Anyone is capable of over-doing it or under-doing it, regardless of what the people in the exercise video are doing.

Get with your Beachbody Coach for some free advice if you’re not sure what to do.

Circuit #3

The final circuit in the Max Interval Plyo workout is a combination of 4 exercises that you only do one time. There are 2 exercises that are more geared towards muscular training, and 2 that are primarily going to keep your heart rate up in the fat-burning zone.

One cool thing about this circuit is that the first exercise is going to be brand-new to most people, so Shaun T takes a full minute or so to explain it. During that time you get to catch your breath, which – up to this point – you haven’t been able to do during the entire workout!

Conclusion

The Max Interval Plyo workout is basically “intensity personified”. It’s hard, it’s intense, and it pulls no punches. You are expected to work hard, and the layout of the routine gives you plenty of opportunity to put your money where you mouth is if you think you are in pretty good shape.

As with all of the Insanity workouts, you could slack off if you really wanted to, and no one would know but you. On the other hand, you could DIG DEEPER, as Shaun T is fond of saying, and you will see some amazing weight loss and physical fitness results.

Review of Insanity – Plyometric Cardio Circuit

Aaron Potts — Tue, 08 Sep 2009 21:18:23 +0000

Insanity Before and After Pictures and Fit Test Results

Day 2 of Insanity is called Plyometric Cardio Circuit, and it is a seriously intense 40-minute workout! The “warm-up” is 10 1/2 minutes of increasingly difficult cardiovascular exercises that will leave you winded and sweaty, and the “real” workout hasn’t even started yet…

The 10 1/2 minute warm-up consists of 7 movements that are done for 30 or 60 seconds each, and then you repeat that series after a 30-second water break, and then repeat it a third time after another short break.
Insanity Plyometric Cardio Circuit RoutineThe magic, however, is that each time you repeat the sequence, you have to do the movements faster and with more intensity than the time before. By the end of the 3rd set, you are looking for the end of the workout as well!

The movements themselves consist of some basic heart-rate increasers such as jogging in place and jumping jacks, but there are also some advanced moves like 123-123 Heisman’s, and Mummy Kicks.

After the pulse-pounding warm-up, then you move onto a 7-minute stretching routine that is a workout in its own right. There are lots of basic, effective stretches, and there are also some more advanced moves very similar to some popular Yoga poses. The stretch routine doesn’t match the intensity of the rest of the workout – nor should it – but it is also not a waste of time. There are plenty of good stretches that will be needed once you start the actual Interval Training portion of the routine.

Interval Training

The interval training portion of the routine takes up the rest of the workout time, minus a 3-minute cool down stretch at the end. The exercises in the interval training section are challenging, to say the least.

The first round is a set of 4 exercises, each done for 30 seconds, and with names like Suicide Drills and Power Squats, it’s not hard to imagine the intensity. Also, just as with the warm-up, you do each exercise consecutively, then repeat that entire sequence for a total of 3 rounds, each faster and more intense than the previous round.

The next round is probably the most challenging because the movements are hard, and once again, each set is repeated 3 times with increasing intensity. There are standing movements, movements that are done from the push-up position, and movements that are a combination of both. Between the volume of exercises and the difficulty of the movements themselves, by this point in the workout you are seriously glad that you are almost done!

There is a final series that is almost a “cardio cool down” where you do just 2 movements for 30 seconds each, then take a 30-second water break before moving on to the final cool down stretches.

All in all, the Plyometric Cardio Circuit workout is very challenging, yet mercifully brief. The 40 minutes goes by in a flash, and you are left with nothing but a thoroughly exercised body, a wet shirt, and a serious feeling of accomplishment!

Buy Insanity Now!

INSANITY!

Aaron Potts — Mon, 24 Aug 2009 16:03:21 +0000

Beachbody’s latest home exercise program looks to be the best yet – if you can TAKE it, that is!

Shaun T (of Hip Hop Abs fame) has taken his already impressive game to a whole new level with Insanity™, and this program has got RESULTS written all over it.

Beachbody has a veritable arsenal of great exercises videos, products, and supplements, but Insanity™ has one MAJOR thing going for it that even P90X doesn’t have - you don’t need a single piece of exercise equipment!

One of the biggest reasons why people don’t work out at home is because they feel like they have to spend a fortune – and then find a place for – a lot of exercise equipment. With Insanity™, all you need is a towel to wipe off the sweat, and a nearby bottle of water!

Check out the videos below, and judge for yourself. As for me, I’m sold, and I already have my copy of Insanity™ at home. For my wife and I, today is Day 1 of 60. I will be posting my thoughts on the program as I go along, and will be posting before and after pictures as well.

C’mon aboard and try Insanity™ for yourself – if you’re brave enough!

Click each picture for a short – but intense! – video

Get ready for the most intense workout program ever put on DVD. INSANITY™ is the 60-day total-body conditioning program that will push your limits. Want to find out what you’re made of? Get ready to dig deep. Get ready for INSANITY™.

In her 40′s, Alysia who has 5-year-old twins never thought her stomach would be taut. But after Insanity, her upper abs are the best they’ve ever been. And that’s without having done any crunches in the program! No weights, no gimmicks – just sweat.

Working out with Shaun, Rachel pushed herself every day. And when she thought she had no more to give, Shaun assured her that she did. It’s that sort of dedication to dig deep in the workout that has Rachel’s size 6 jeans now falling off of her.

In the Army for ten years, Lloyd thought he was fit. That was before Insanity. Getting into his first day, Lloyd was drenched in sweat and admitting that, “this is really intense.” Then he realized all he had finished was the warm-up!

Doug is excited having lost 30 pounds and 30 inches of body mass, 6.5 inches around his waist, from Insanity. He says he is “shocked” comparing his before and after photos. It’s like he’s in his 20′s again! And he’s not done yet.

Though he was a serious athlete, running in marathons and triathalons, Chris E. wasn’t prepared for the results he was going to get from Insanity. After 60 days, Chris knows a new level of fitness and is ready to tackle his 40′s and beyond.

So what about YOU? Are you crazy enough to tackle Insanity™??

Buy Insanity Now!

How does P90X work? Part 2 of 12

Aaron Potts — Tue, 08 Jul 2008 15:58:21 +0000

If you’ve seen the P90X^® infomercial, gotten excited, and then asked yourself How does P90X work?, then this 12-part series is for you. Part 2 covers the P90X Plyometrics workout.

PlyometricsThe P90X plyometrics workout is considered by many to be the most intense and challenging of all of the P90X workouts. Considering that every single P90X routine is very intense and challenging, for any one particular routine to stand above the rest when it comes to intensity and getting results is definitely a feat!

The P90X plyometrics workout does such a good job of helping people get results because, in a nutshell, it’s hard! If you push yourself to do the best that you can do during this routine, it will absolutely wipe you out. Like any workout, you could “dog it” and not get that much out of it, but if you are the type of person who is going to only put forth a half-hearted effort, then you shouldn’t be considering P90X to begin with.

How does the P90X Plyometrics routine work?

Plyometrics is also called “jump training” by many people, although you can do plyometric exercises with your upper body as well. In plyometric movements, you basically “load” your muscles by contracting them, and then explosively expanding them in an all out, 100% effort.

Range of Motion

Unlike many exercises that have a very defined range of motion (R.O.M.), during plyometric movements, you can jump or push off as hard as you are able to, and as long as you have plenty of room to execute each movement, your range of motion is limited only by your level of strength and available energy for any given exercise.

If you refer back to the full P90X Plyometrics Review for a detailed overview of each of the exercises included in the plyometrics routine, you will see that it’s more about what you can put into each exercise, and less about any type of limit on your range of motion. Since your range of motion is not limited, you can BRING IT during the plyometrics routine, and do every exercise to the best of your physical capabilities.

Large Muscle Groups

Another secret to the effectiveness of the P90X Plyometrics routine is that you are using all of your body’s largest muscles groups during almost every single movement. Your quadriceps (front of the legs), your hamstrings (back of the legs), and your glute muscles (butt) are all part of the plyometric routine, and are used in almost every exercise.

Whenever you use your large muscle groups, you burn a lot more calories, and you also crank up your metabolism a lot more. This means that your body keeps burning calories even after the workout is over. In addition, by eating and resting properly whenever recovering from plyometrics (and all of the P90X workouts), you will create a faster-paced metabolism as your muscles demand more and more energy to both power and recover from workouts. In short, this means that you will burn more calories on an on-going basis, not just when you are exercising.

Very Little Rest

The P90X Plyometrics routine is divided up into several segments, and each segment has 4 exercises in it. You do all 4 exercises, you repeat those same 4 exercises again, and then you get a 30-second break before moving on to the next set of 4 exercises.

30 seconds is NOT a very long break, even if you weren’t working as hard as you will be when doing plyometrics. By the end of the 30 seconds, you have barely brought your heart rate down from way up in the rafters, and here you go starting another set of 4 exercises again.

In addition to the short breaks between the exercise sets, there are no real breaks to speak of in between the individual exercises, either. You might get about 10 seconds to wipe the profuse amounts of sweat off of your face, but that’s about it.

A Great Combination of Exercises

The actual exercises that this workout contains are very well chosen, and also spread out very well over the approximate 55-minute routine. Each set of 4 exercises contains at least 1 exercise that is REALLY challenging, and at least 1 exercise that is challenging, but not at the same level as the more difficult movements.

In addition, the harder exercises are put at the beginning of the 4-exercise set, directly after your 30-second break. Now, you don’t get that 30-second break before you repeat the 4-exercise sequence for the 2nd time, but by that point you are over the halfway point for that particular exercise set, so you can see the light at the end of the tunnel.

Conclusion

When it comes to raw intensity, and straight-up, no holds barred, effective, challenging exercise, the P90X Plyometrics routine is right up there near the top of the list. Every P90X workout has its moments of glory, but Plyometrics will always be an incredibly challenging workout, no matter how in shape you are.

As with all P90X workouts, however, always remember that P90X is a program that works because of the overall effect that the program provides, rather than just picking and choosing individual routines that you enjoy doing. P90X has 12 workout routines, and not only should you do them all, but you should do them all in the proper order as well.

P90X Review Day 2, Plyometrics

Aaron Potts — Sun, 04 May 2008 21:42:12 +0000

How many ways can I say “OUCH!”? When you park it in front of your TV for the P90X® Plyometrics workout, be prepared to leave your pride on the floor – along with a huge puddle of your own sweat.

Plyometrics loosely translates into “jump training”. There are also plyometric exercises for your upper body, but the really intense, fat shredding plyometric exercises are the kind done in the P90X plyometrics program, and they are primarily lower body movements.

There are numerous benefits to plyometric training, and you get a healthy dose of all of them in the P90X program. As with all exercise programs, the more you put into it, the more you’ll get out of it:

Massive calorie burn
Increased balance
Increased endurance
Increased explosive strength
Increased strength of muscles as well as all connective tissues
Massive metabolism boost from the sheer intensity of the exercises
Increased confidence in your ability to really push the limits and to make measurable progress

The program starts out in a pretty no-nonsense manner. Tony Horton runs you through a good warm up, and the warm up itself is challenging. In addition, to quickly silence the whiners who want to think they don’t have what it takes, Tony introduces the 3 people exercising with him, including one guy who has a prosthetic leg.

Yes, the guy has a prosthetic leg, and not only does he pull off the workout, but he excels at it. So, with no further excuses available to not give it 100%, the exercises begin!

Exercises during this workout include: Jump Squats, Run-stance Squats, Airborne Heisman, Swing Kick, Squat Reach Jump, Run-stance Squat Switch Pick-up, Double Airborne Heisman, Circle Run, Jump Knee Tucks, Mary Katherine Lunges, Leapfrog Squats, Twist Combo, Rock Star Hop, Gap Jump, Squat Jacks, Military March, Run Squat 180 Jump Switch, Lateral Leapfrog Squats, Monster Truck Tires, Hot Foot, Pitch & Catch, Jump Shot, Football Hero

Conclusion

Unless you are already used to high intensity cardiovascular training, the P90X Plyometrics program is going to be an extreme challenge for you the first few times you go through it. Even if you regularly do other types of cardiovascular training, this workout is very intense, and very challenging.

Once you start to get used to it, and build up your strength and endurance, you can still easily crank the intensity right back up by jumping higher or farther, and/or by speeding up the repetitions of the exercises.

Don’t kill yourself the first time out when you do this workout, but DO give it everything that you’ve got on an on-going basis. This one workout alone will probably burn more calories and do more for your cardiovascular fitness than any other workout that most people have ever been exposed to.

See other related P90X Review posts:

7 Simple Tips on How to Workout at Home

Aaron Potts — Tue, 31 Jul 2007 18:40:01 +0000

There are a lot of reasons why people want to workout at home, and there are many benefits to doing so. However, if you are considering working out at home, why not make it easy on yourself, as well as ensure success by doing it right?

The following list of 7 Simple Tips on How to Workout at Home will help you make the most of your home workouts, thus ensuring the success of your fitness and weight loss efforts!

1) Creating a Space

One of the most important tips about working out at home is that you must have a space that is dedicated to exercising. Ideally that space would be permanent and you would not have to put away your exercise equipment when you were done with it.

However, even if your ability to workout at home hinges on sharing your exercise space with common areas of the house (living room, dining room, basement, etc.), you must have a space that can be used at least part-time for exercising. If you do not have an area where you can easily do your home workouts, then you will end up not doing them, because:

You won't take your workouts seriously if you are in an area of your house that doesn't "feel" like an exercise area.
If you have to struggle with finding a place to workout on any given day, then it will become a hassle, and you simply won't do it.

2) Minimal Equipment

You do not need an excessive amount of exercise equipment in order to do effective home workouts. A good set of dumbbells and an exercise ball are a great place to start, and you can expand from there only if you desire – it is not necessary. There are dumbbell exercises and exercise ball exercises that are radically effective if done properly and consistently.

If you allow yourself to believe that you need a lot of equipment before you can effectively workout at home, then it may not end up happening for 2 reasons:

You may not have enough room in your home for a large stash of exercise equipment.
The more exercise equipment you need, the more it will cost you to set up your home workout area.

In addition, although it never hurts to have access to a good treadmill or elliptical trainer, you can also get a great cardiovascular workout by doing plyometric exercises such as jumping jacks and high jumps, or doing circuit-style training that keeps your heart rate elevated for the entire workout.

3) Scheduling a Time

Setting aside a time for working out at home is just as important as setting up a place to workout. For many people it is difficult in the beginning to workout at home because there is no time when they "have to" do it. They think that since they can just get up and go workout whenever they want to that they will just do it later.

"Later" keeps getting pushed further and further back in the day, and before you know it, the entire day has gone by and you still haven't done your workout! Make it a part of your daily routine to exercise, and even put it on your calendar if you need to so that you don't schedule something else during your workout time.

4) Removing Distractions

It is very easy to get distracted when you are working out at home because you have so many options for what you could be doing at any given moment. Between your own chores or responsibilities and the demands of your family members, neighbors, and even your pets, what started out as a planned workout can quickly become less than productive.

Whatever it is that you could be distracted by, be sure to remove it before you start exercising. That could include anything from turning off your telephone and your TV, to telling the people in and around your house that you are unavailable during your exercise time. It may take a few workouts before the new procedures become a habit for you and everyone else, so be sure to stick it out past the initial confusion. Everything smooths out pretty quickly.

5) Staying Motivated

For some people, it is difficult to be motivated in the home environment. It is not the environment that people generally associate with exercise, and without other people there who are also exercising, it can be easy for your motivation to leak away.

The best way to counter this is to do everything that you can to take your mind out of the home environment. Put on your headphones and rock out while you are exercising, use that time to listen to motivational or empowering audio programs, or even turn on the local health and fitness channel on the television to provide an appropriate backdrop for your exercise session.

6) Toys

A lot of people don't know it, but there are some incredibly fun electronic toys that you can play with at home that will allow you to have some fun while you are exercising!

The EyeToy Kinetic is a total blast and can deliver some amazingly difficult workouts while actually putting yourself inside the game.

Yourself Fitness is another gaming system where your virtual trainer Maya guides you through everything that you are supposed to be doing. In addition to over 500 exercises, Yourself Fitness also comes with meal planning, over 4,500 recipes, and even shopping lists.

QMotion FunFitness is another system where you actually interact with the environment on your television screen, while playing racing games that you already own. Very cool stuff!

Here are pictures of each of the products listed above:

In addition to the game-related exercise systems listed above, there are also thousands of exercise and fitness DVD's that you can choose from in order to get a great home workout, and most of them require very little exercise equipment.

7) Nutrition

And finally, when working out at home, you have the ability to plan your nutritional intake to get the maximum benefit from your home workout program.

People who workout at a gym tend to either workout on an empty stomach, or wait too long after they workout before they get the calories that the body needs in order to recover properly from their workout.

Ideally you would ingest some healthy calories one to two hours before exercising, and then again one to two hours after your workout. To find out what type and amount of calories you should be taking in based on your fitness goals, check out Nutrition Generator, which is an in-depth system of both planning and tracking your nutritional intake.

Exercise of the Day – Alternating Split Squats

Aaron Potts — Wed, 13 Jun 2007 10:53:57 +0000

The Alternating Split Squat is a great exercise for strengthening and toning your legs while at the same time burning through a ton of calories!

Be sure to visit Fitness Generator to get access to almost 2,000 exercise graphics as well as instructions on using bodyweight, dumbbells, kettlebells, resistance bands, and more!

Alternating Split Squats

There aren't very many muscles that aren't worked by this exercise, although it is primarily a lower body exercise as well as a cardiovascular training activity. In order to get the most out of it, be sure to use good "squat rules" such as keeping the knee of your leading leg from going out in front of your toe, and also keeping the leading foot flat on the ground. Also, keep your head upright and your spine relatively straight. As with all plyometric exercises, use extreme caution in order to avoid injury. And finally, use this exercise as a stand alone leg/cardio workout, or you can incorporate it into other workouts as a "heart rate maintenance" exercise that is used to keep both your heart rate and your level of intensity elevated during an entire exercise session.

Click here to see more body weight only exercises.