Plyometric forward-and-back jumps paired with light overhead rotations and knee lifts. Land on the balls of your feet, keep your core tight, and alternate between cardio bursts and weighted oblique work to build strength while managing intensity.
Alright, you guys, we're going into our 5th interval. With this one, we're gonna be doing some jumps, and then we're gonna grab our weights and bring them both overhead from side to side to work the obliques, and we're gonna be bringing one knee up at a time. So get ready. Alright, you guys, so your feet are shoulder —your core is tucked in, and we're gonna jump forward and step back. Forward and back. So when you're jumping, I want you to be light on your feet. Good job. Keep a nice bend in those knees. Keep them behind your toes. Good job. Step forward and back. Good. You're landing on the balls of your feet. Your heels are coming down last. You can use that upper body for momentum if you need to. Good. 4 more jumps like this. Forward. Good. 3 more. 2. Last one. Step back. Grab those weights. So I'm gonna encourage you to go light on the weights for this one. Feet together, arms up overhead, and you're gonna come around bringing one knee up at a time. So we're working the core and the oblique muscles and that upper body at the same time. Excellent work. Bring it around. Knee to chest. You've got it. Left and right. Good. Keep breathing. This gives you a little bit of a breather from the standing jumps, but it's also really working your core and getting in some strength training. 4 more. To the left and right. Bring it all the way around. Knees up. Keep that posture tall. Drop your weights, and we're gonna go back to the standing jumps. All right guys, feet are shoulder-width apart again, and we're gonna jump forward and back. Good. Take it forward. So this is plyometric work here. We're using the power in our legs. Good. Tucking in that core, we're getting that heart rate up once again. We brought it down with the weights, and now we're taking it back up. You've got it. Jump forward and back. 2 more. And 1. And catch your breath, grab those weights. One more time. Feet together, stand up nice and tall, arms overhead. Left knee up first, and then your right. Good, bring those weights around and up. Around, you've got it. Good, stand up nice and tall. Spine is straight. You've got it, you guys. Left overhead and right. Keep breathing, find your balance. Last 2 right here. And 1. Excellent job, you guys. Put those weights down, catch your breath. I'm so proud of you guys, you're doing great. Stick with me and I'll be back soon.
