Jump Into Fitness with These Exercises

At-home workouts don't need to be the basic, simple exercises that anyone can do. In fact, the idea behind an at-home training session should excite you and expand your creativity. Figuring out new ways to challenge and push your body is motivation in itself, and getting to shape that workout yourself makes for an intense experience, as you are in complete control of what happens.

Trying to create a session that has an endurance base and serves to enhance both speed and power can certainly be tough, but there is one form of exercise that can easily fit your needs. Integrating plyometrics, jumping and bounding activities driven at increasing raw power and explosiveness, will supplement your regular training schedule in ways that few other types can.

You do not need to do hours of plyometrics to feel the burn; instead, you need to concentrate on four core movements that will give your legs additional conditioning and power. Attempting to do too much in the way of plyometrics will actually be counterproductive; all speed and power work such as this should be done in shorter stints and no more than twice a week.

Try using these four activities as a supplement to or in replacement of your current speed or cardio training.

*Note that you will need to have either: wooden boxes, a bench, or step stacks. All sets should be done with a target number or time.

1. Side Box Jumps: Stand on one side of the bench or box, squat down and jump from one side to the other. Do not touch the box during the activity.

2. Stair Jumps: Stand at the base of the stairs, squat down and jump up one or two stairs. Land softly and under control. Then jump back to the floor and repeat.

3. Box Jumps: Squat down and leap up onto the box. Land firmly and with balance. Return to the floor and repeat.

4. Jumping Rope: This is an old school drill, but nonetheless highly effective. Do basic movements unless you have a wealth of experience, in which case you should challenge yourself with speed and agility.