Summer is comming and we all need a nice body to ball, right ?
Now, what I would like to ask is if anyone knows a good, free plyo+abs workout scheme? And since I'm in boarding school, I don't really have acces to machines or step boxes or something. The only things I got is: a dumbbell (4kg), a sit up mat, and a little room
First of all, abs are overrated. I'd rather a layer of fat cover my mid-section if it meant having a broad shoulder, robust chest, and ripped arms. But it is your choice, so I shall grant thee. Just trust me on this.
Warm-Up: 3 sets of 20 bunny hops.
4 sets of sprints.
About 20 seconds of Bounding. (Skipping but drilling your knee into the air and getting as high as possible)
Tuck Jumps. Squat Jumps. Standing Broad Jumps. Lunge Jumps. Rim Touches. Pick whatever you feel like doing. Concentrate on getting high as possible and recruiting your muscles to make that efficient movement.
3 X 10 Shoulder Extensions. Grab the DB, lay stomach down on a bench, and extend the DB backwards.
3 X 10 Forward Lateral Raise. Focus on exploding the DB up.
Cool down with some lay-up drills. Then STRETCH the sh!t outta your hip flexors, hamstrings, quads, calves, and lower back.
Take a shower and alternate the hot and cold.
Put the dumbell on your gut and do the standard crunch.
Sit on a wall, contract your abs and hold that position for as long as posible.
Hang from a monkey bar.. or on a floor do lower leg lifts.