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Training

Try This Tinman Elite

Trainer’s 18-Minute
Plyometric Strength
Workout
All you need is a dumbbell and chair to help build
speed and boost your leg power.

BY JORDAN SMITH PUBLISHED: MAY 3, 2020

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To build speed, it’s essential to build optimal

muscle recruitment and strength, which can
be trained through plyometric exercises.

Plyometric training boosts your leg power,

increases the muscles’ and joints’ ability to
spring quickly into action after landing, and
recruits muscle ?bers most efficiently. The
better the muscles are at producing force
against the ground quickly, the less time you
spend on the ground, thus the faster you
become. This plyometric-strength workout is
a great place to start. It focuses on key
strength-building moves, with a quick plyo
peppered in to challenge your muscles.

How to do this workout: This 18-minute,

high-intensity workout was programmed by
Tinman Elite trainer, Chris Lee. Review each
move, demonstrated by Lee below, so you can
master the proper form, then follow along
with him in the video above. Perform each
exercise for the recommended number of
reps. Complete the workout at least once a
week. You need two dumbbells and a chair. A
mat is optional.

The Warmup: One round

Push-Up To Lunge Rotation: Five reps per

side, alternating

Single-Leg Glute Bridge: 10 reps per side

The Workout: Three rounds, one minute of

rest between each round

Farmer’s Carry In-Place March: 10 reps

per side (with two 15- to 20-pound
dumbbells)

Bulgarian Split Squat: 10 reps per side

(with two 15- to 20-pound dumbbells and
a chair)

Single Leg Push-Off: 10 reps per side

Calf Raise: 15 reps (option to use two 10-

pound dumbbells)

The Cooldown: One round

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Sitting Glute Stretch: Five reps per side

Flossing: Five reps per side

Hearst

Push-Up To Lunge Rotation

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Start in a high plank position and place your

hands shoulder-width apart or slightly wider
with shoulders stacked directly over wrists.
Engage your core and glutes to keep hips
level; your body should form a straight line
from head to heels. Inhale, then bend elbows
to lower chest to the [oor. Your elbows form
a 45-degree angle with your body. Keeping
your core engaged and hips in line with the
rest of your body, exhale, and push back up to
the starting position. Then, bring right leg to
right arm and plant your right foot outside
your right hand. Raise right arm toward
ceiling, leaving left hand planted, opening
your chest to the right. Return to starting
position. Repeat on other side. Complete 20
total reps.

Single-Leg Glute Bridge

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Lie face up, knees bent, feet planted, arms

down by sides on the [oor. Lifting right leg
off the ground, keeping left foot planted.
Engage glutes and press through left heel to
lift hips straight up. Lower back to the [oor,
then repeat. Complete 10 reps on each leg.

Farmer’s Carry In-Place March

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Stand with feet hip-width apart, holding a

dumbbell in each hand at side. Keeping back
straight, chest high, and shoulders down,
slowly march in place, driving knees as high
as you can while maintaining a straight back.
Complete 20 total reps.

Bulgarian Split Squat

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Stand facing away from chair holding one

dumbbell in each hand. Place the top of your
left foot onto the chair about three feet
behind you. Bend right leg to lower down
into a lunge until left knee taps the [oor. Be
sure to keep your back straight and chest
lifted. Complete 10 reps on each leg.

Single-Leg Push-Off
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Stand with feet hip-width apart. Take a big

step forward with left leg and bend knees to
drop down into a lunge position. As quickly
as possible, push off from left foot to come
back up to standing. With control and speed,
lunge forward again. Repeat the push-off.
Complete 10 reps. Repeat on left side.

Calf Raise
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Stand behind a chair, resting hands on chair

back for support. Lift up onto the balls of
your feet, then drop your heels back to the
ground. For more of a challenge, hold a 10-
pound dumbbell in each hand. Complete 15
reps.

Sitting Glute Stretch

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Start seated with legs straight. Cross your left

leg over your right knee, so that your foot is
planted and knee is bent at a 45-degree
angle. Stabilize your left knee with your right
hand. Take a deep breath in, and open your
left arm out, extending it behind you.
Complete ?ve reps on each side.

Flossing
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Start in a 90-90 kneeling position, left leg in

front, right knee on the [oor, both legs bent
at 90 degrees. Step left foot forward so
there’s only a slight bend in left knee, point
toes to ceiling. Hinge hips back as you
straighten the left leg and lower chest with
[at back. Return to starting position.
Complete the reps then repeat on other side.

JORDAN SMITH D I G I TA L E D I T O R

Jordan Smith is a writer and editor with over 5 years

of experience reporting on health and ?tness news
and trends. She is a published author, studying for her
personal trainer certi?cation, and over the past year
became an unintentional Coronavirus expert. She has
previously worked at Health, Inc., and 605 Magazine
and was the editor-in-chief of her collegiate
newspaper. Her love of all things outdoors came from
growing up in the Black Hills of South Dakota.

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