John Basdow: When exercise gets repetitive you become less engaged. Plyometric exercises are designed to increase muscular power and are certainly less boring. Here are the top 3 Plyometric moves to take on after you have warmed up.
Forward Cone Jumps focus on the butt and thighs. Place a set of cones about 2 feet apart in a straight line. Standing behind the first cone, pull your shoulders down and brace your abs. Explode forward, extending your hips, knees and ankles to jump over the cone. Land softly on the mid foot and then roll forward to push off the ball of the foot. Repeat this action along the line of cones and back about 2-3 times.
The Box Jumps target your butt, thighs and calf. Stand in the front of raised platform or box with your feet hip width apart. Shift your hips back and down. Moving your own backwards at the same time, with only a pause in your downward phase explode up to your lower body, fully extending your hips, knees and ankles. Land on the box with your trunk slightly forward, head align with your spine and back rigid or flat.
Squat Jumps tone your butt, thighs and calf. Squat down and jump as high as possible. Upon landing squat and immediately jump up again. Complete two to three repetitions. Incorrectly landing on the heel or ball of the foot can increase the chance of injury. So pay attention to your form. In no time at all you will have the power of a professional athlete at your disposal.