1. PLYOMETRICS BY: TREY THOMAS, NICK REED, STEPHEN FERGUSON, TOM HICKMAN

2. WHAT IS PLYOMETRICS? Plyometrics are a form of physical exercise that involves jumping (a lot). Plyometrics are an aerobic activity that gets your heart rate around 60-80% of your maximum heart rate. Several forms of plyometrics are jumping, hopping, tossing a medicine ball…

3. PLYOMETRIC WARM-UP  Each of the warm-up activities will be for 30 seconds. 1)Mountain Climbers 2)Burpees 3)Jumping Jacks 4)Low to High Knee Kicks 5)Skipping in Place

4. STATION 1: PLYO’S (MINI HURDLES)  Try to do each of the plyo arrangements as fast as you can with out making too many mistakes (like knocking them over). 1)Maze 2)One leg jumps 3)Two leg jumps 4)Side jumps 5)Quick feet

5. STATION 2: YOGA STEPS  Try to keep up with the instructor as he/she will make the routines progressively faster and harder.

6. STATION 3: JUMP ROPES  Try to do the different jumping routines as fast as you can without messing up. 1)Criss-crosses (scissors) 2)Front-to-back 3)Side-to-side

7. STATION 4: GEO-MATS  Try to complete all three card moves together by the end of the song.

8. PLYOMETRIC COOL-DOWN  Walk around gym for 2-3 minutes to allow your heart rate slow en and let the blood in your legs settle.