Tag Archives: plyometrics

Lower-Body Plyometric Workout (Office or Home workout!)

15 Weeks - Faith Keith

15 Weeks!

I couldn’t leave the office today for the gym (well..I could but then I would only have 15 minutes before having to turn right back around)  So, duty calls and this was my workout today behind closed doors. I feel like a ninja – no one knows what I’m doing back here…

Do this as a circuit. 20 reps each exercise then repeat 4 times through:

  • Squat jumps or deep squats for speed – [jumping during pregnancy]
  • Lunge with high knee (20R on left, then switch legs)
  • Single-leg bench squat (using office chair; 20R on left, then switch legs)
  • Bench bridge/hip lift
  • Calf jumps (I converted this to calf raises and increased the reps because l was light headed going from laying down for bridge then straight to jumps)

Do whatcha gotta do – and get ‘er done!


Jamie Eason – Plyometric Routine with Playing Cards

In a Bodybuilding.com interview, Jamie Eason tells you how to get a great workout even on those days you can’t get out to the gym. All you need is a deck of cards!

How It Works:

Joker = 1 rep or 11 reps depending on your ambition level

  1. Flip over 3 cards. The sum of the cards = the number of reps you will do of the 1st exercise.
  2. Flip over 3 more cards.  Sum = the number of reps of 2nd exercise.
  3. Continue till you complete all the exercises, then start over until you finish the deck of cards
  4. Once you finish the deck of cards, you can go again.  Jamie said she will do this a few times a day OR do 3 decks in a row.

The Exerciseswild-joker-in-a-deck-of-cards - image from istockphoto

Squat Jumps

Jumping jacks

Jumping Lunges

High Knees

Mountain Climbers

Butt Kicks

Push ups

Jumping Jacks

Bicycles or Crunches

Watch Jamie Eason do this exercise


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