Limit your plyometric workouts to twice a week with at least two days of rest between workouts. Give yourself at least one full rest day per week.
Do 3 sets of 5 until it feels easy, then increase to 3 sets of 8.
Do 3 sets of 8 reps.
Start with 3 reps. Focus on intensity rather than quantity.
Some examples of calisthenics include push-ups, jumping jacks, sit-ups, and lunges.
For better results, stand on the edge of a curb or a step. Start with 20 reps, increasing as the move gets easier.
Your thighs should go below your knee when doing a deep squat. A good squat should feel like it’s working the entire lower half of your body, as well as stretching the core muscles around your back and abdomen. Start out with 3 sets of 10 squats. Do some squats while keeping your weight on your tiptoes. This will help you strengthen your ankles.
Do 3 sets with 10 reps on each side.
Do weight training two to three times per week.
Your deadlift weights should be as heavy as you can lift. Keep the bar close to your body and your arms extended down. Don’t lock your elbows.
Do 3 sets of 8 reps. Start with a low weight and focus on your speed.
Do 3 sets of 8. If using dumbbells, start with 5-lb (2. 25 kg) weights, then progress to 7- (3 kg) to 8-lb (3. 5 kg) weights. If using a barbell, start with just the bar.
Keep it simple by writing down your numbers. Type your numbers into a document or spreadsheet if you prefer to use the computer. Keep track of the numbers on your phone in the notes app or a word processing app.
If you forget to measure on your normal day, measure the next time you get a chance.
