Build Muscle With This Strength Power Blast Workout
This power based plyometric workout uses four bodyweight movements to tone your whole body and help you do all your workouts better.
WH Next Fitness Star top ten finalist Tayla Faulmann is the ultimate sports nut – she’s played team sports, competed in running and swimming and represented SA in lifesaving. She’s also a qualified muscle physiologist, currently completing her masters. So, ja, she knows a thing or two about building the kind of muscle that will help you achieve your goals. And she believes power is key to moving better in any sport or exercise. “So all-body explosive movements are something we work on a lot,” she says of the coaching she does with school sports teams and at her lifesaving club.
This workout, created by Faulmann for Women’s Health, is designed to help you build the kind of muscle power that will form a strong fitness foundation, whatever your chosen exercise discipline. Slot it into your existing workout routine twice a week to reap the benefits or do it three or four times a week to create a strong base for your other training.
Watch Tayla perform the moves:
1. Push-Up with Plyometric Squat
Start at the top of a normal push-up (no knees). Lower down, then push back up with a forceful motion. As you come up, jump your feet in and pop up into a deep squat. Hold for one second, then jump back down to the start.
2. Tricep Push-Up Extension
Lie on your tummy with your arms crossed, hands to opposite elbows, and palms flat. Keeping your core tight, push through your hands to raise your body into a push-up. Lower back to start.
3. Side Plank With Leg Raise
Get into a side plank with your weight supported on your elbow and your feet stacked on top of each other. Dip your hips to the ground. As you come back up, raise your top leg, then bring it back down. That’s one rep. Do all reps, then repeat on the other side.
4. Plyometric Single Leg Deadlift
Start with one leg forward and the other raised behind you. Drive your back leg forward bringing your knee up in a jump and then drop it back down to start.