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Plyometrics is a protocol used to develop strength, speed and power for various types of sports.

Plyometrics require your muscles to contract while overcoming a lengthening phase and producing maximum strength in the shortest amount of time. According to Denis Knowles of Coachr.org, the faster a muscle is stretched, the greater the power output during the contraction phase of the muscle.

Hansen states that to perform faster and with greater strength and speed, stretching helps to elongate your stride or ability to move.

Stretching should concentrate on elongating your muscle overall and focus specifically on the sport you engage in. This is for two purposes: passive stretching elongates your muscles and helps them warm up and also cool down from everyday activities and training.

Second, dynamic stretching related to your sport works on the elastic properties of your muscles and connective tissues.

Dynamic stretching works on your nervous system that coordinates movement, power and strength so you can produce more power, strength and speed.

Hip Flexion

Leg Extension

Inner Thigh

Chair Squat

Dips:

One-Leg Squat:

Front Raise to Triceps Press:

Bicep Curl

Side Bends

Ab Twists

Although online bloggers often suggest that lifting multiple sets is necessary, your body gains the same benefit from one set of each exercise. An appropriate weight is one that fatigues your muscles after between 12 and 15 repetitions

Although a disciplined routine typically produces higher strength levels in about a month, you'll hinder your progress if you test your muscles two days in a row. Resistance exercise promotes strength through a cycle of exhaustion and regrowth.

An effective workout tires your muscles and triggers an alarm response --- or an adaptation process that allows the muscles to adapt to the challenge and strengthen for increased activity. Any muscle tested to a healthy level of fatigue often causes soreness and needs a minimum of 48 hours of rest. Your best chance to continue strength development and avoid muscle deterioration comes with a schedule that lets you work the muscle in your upper body on day and your lower-body muscles in the following workout.

You'll have the greatest chance to meet your strength-building timeline by warming your muscles prior to a resistance workout with up to 10 minutes of mild aerobic exercise, including a brisk walk. Stretching your muscles at end of a workout is also beneficial in order to reduce discomfort and stiffness. Begin a resistance regimen only with your physician's consent.

Exercise 4 - Back and Shoulders Stand with feet shoulder width apart and arms by your sides, gripping the weights with palms facing outwards. Making sure your movements are slow and concentrated, tense your shoulder and upper back muscles, then slowly "shrug" them up and down.

Exercise 5 - Shoulders and Upper Arms Stand with feet shoulder width apart and arms raised straight up above your head, grip your weights with your palms facing behind you. Slowly bring your arms forward and down, without bending at the elbow, until level with your shoulders. Lift back to starting position and repeat.

Exercise 6 - Upper Arms, Shoulders and Back Standing with feet slightly apart, grasp your weights and bend at the waist until your torso is parallel to the floor. Extend your arms towards the floor with palms facing outwards. Lift your arms out to the side, keeping them straight, until parallel to the floor. Return to the starting position and repeat.

Exercise 7 - Upper Arms, Shoulders and Back Standing with feet slightly apart, position your arms straight down in front of you almost against your body - with your weights almost touching. Bend your elbows and lift your weights towards your chin, bringing your elbows out to the side, in line with your shoulders. Return to the starting position and repeat.

Exercise 8 - Arms and Chest The classic push up. With your hands shoulder width apart place your palms on the floor. Stretch out your body with either your knees on the floor, or if you're feeling ambitious, your toes - so you are supporting your body weight. Keeping your back straight and using your arms lower yourself gently toward the floor until you are hovering just over it. Push yourself slowly back to your starting position and repeat. Remember - don't lower yourself to the point where you come into contact with the floor, it'll be much harder to push back up.

Exercise 9 - Arms In a sitting position with your back straight, relax your arms in line with your body. Grip your weights with your palms facing upwards and curl them up towards your shoulders, then back down again. Repeat. Keep your torso still and back straight, let your arms do the work.

Exercise 10 - Forearms Holding your weight with your arm outstretched in front of you, tilt your wrist up and down repeatedly. Try doing this with both an overhand and underhand grip on your weight. Do one arm at a time.

2. Jumping Jacks / Pushups

Do 10 jumping jacks / 10 pushups and repeat the non-stop cycle 5-10 times depending on your fitness level. This takes 3-5 minutes if you push all 10 sets.

3. Replace Pushups with Squats

If you want to add in a leg workout try replacing pushups with squats above.

4. MJDBs - Multi-Joint Dumbbells Exercises

With a set of dumbbells mix in a few exercises into one movement: - Bicep curl, military press, tricep extensions - do 10-15 reps - Squats, bicep curl, military press, tricep extension - do 10-15 reps - Squat thrust, pushup x 5, stand up, bicep curl military press, tricep extension - 5-10 reps

5. CARDIO Option

You can skip all the above and just run, bike, walk, elliptical glide, or row for 15-20 minutes or you can add in a quick burst of cardio for the remaining time you have.

do a few stretches to help prevent injury and soreness after your workout

do a vigorous period of which ever activity you choose for 30 seconds

really push the limits of what you can do

After the intense spurt take down the intensity level a few notches and exercise for roughly a minute and a half at this level

Continue this rotation for about 15-20 minutes, remembering to take about another 2 minutes to cool down and bring the heart rate back to normal