There are so many great benefits to ballistic training. For example it has been proven time and time again that women can build up to 25% more bone mass by simply doing one set of jump squats in the morning and one at night, in comparison to no activity. Not only are jumping and other plyo-metric style exercises effective resistance work, but they are also efficient in getting your heart rate up and burning TONS of calories.

All that being said there are some serious things to consider before you decide to attempt a work out such as this one.

You have to be healthy enough to try these moves. Having a little professional supervision also doesn’t hurt. Don’t end up like Plain Jane over here and go for it anyway. If you have any questions consult your health professional or physician before you try this workout.

Ballistic exercises require a lot of concentration. It is very important keep your movements as smooth as possible, flowing directly into the next movement.  This creates quick succession and ease on the joints. That being said there is no need to rush things. If you rush to much you will end up getting ahead of yourself, loosing concentration and using a matching set of Jane’s crutches. If you’ve never done anything like this before, take it slow, and then work your way up to the desired speed. If this is your first time, you’ll still a great workout! Remember, intensity is all relative and individual. Only compare yourself to yourself!

Ok…let’s get to the meat of it!!!

Equipment needed:

weightbench, or chair with no arms

2 – 5lb weights (any kind will do as long as you can hold them in one hand)

2 – 15 lbs for advanced

Work out description:

25 jumping db front squats

20 (each leg) weighted single leg step up poppers on the bench

30 total body weight split squats

30 body weight slalom hops

20 weighted jump ups (to the second stair in your house, or your weight bench)

25 weighted tuck jumps

Remember it is very important to concentrate on the landing and have soft knees. Your legs and spine are like shock absorbers with your muscles doing the work. Let them work. PLEASE don’t land straight legged and jar your body all to pieces, and again, if you are unsure of the health of your joints DO NOT attempt this workout with out professional supervision or your physician’s clearance. Now, if it’s a little apprehension simply because you are unsure of your current fitness level, that is when you need to dig in and do it anyway . There is no other way to reach great results other than to stay outside your comfort zone. you have to push it!

Now let’s JUMP! JUMP! JUMP!

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