Motivation/ Strength Training/ Workouts

#WorkoutWednesday: Runner’s Plyometric Workout

Happy Wednesday everyone!

I have a rare day off of work today on this cold, rainy, dreary Wednesday and I was so excited to have a day off to enjoy some outdoor time by myself, and was planning to take my camera out for a lovely fall hike, but alas, the weather has other plans for me. As I sit here enjoying my morning coffee in silence while the kids are at school I’m coming up with plan B for my day.  

autumn rain

What to do? What to do?  Shall I clean the house? Go shopping? Sit here and write blog posts?

Oh wait, I know! It’s Wild Workout Wednesday with Annmarie from The Fit Foodie Mama, Angelena Marie from Angelena Marie: Happy, Healthy & Balanced, Michelle at Fruition Fitness and Nicole from Fitful Focus.  While I do workout on Wednesdays, I rarely have the time to write-up my workouts to share with you, but today is different, I have ALL DAY so I thought I’d share with a workout I like to do here at home.  Besides, there’s nothing quite like a good heart pumping workout to make you feel better, especially on a yucky fall day.

This is a plyometric workout that I like to do that’s great for runners and for other endurance athletes.  

What are plyometrics?

A plyometric movement is a quick, powerful move that starts with an eccentric (muscle lengthening) action and is immediately followed by a concentric (muscle shortening) action. Performing plyometric movements increases muscular power, which translates to higher jumps and faster sprint times.

Back when Mike Meadows was my trainer, he would occasionally put me through a similar workout, though he would add in medicine ball standing long jumps etc.  I loved the workouts because I felt like I was getting a cardio and strength workout all in one.  They were very challenging.  

I’ll start with a 5 minute warm up walking up and down the stairs, then do three circuits of the exercises below.  Each movement will be done for 1 minute, with a 30 second rest between movements.  I’ve set up the Gymboss App on my phone as a timer to beep for each work and rest interval:

Gymboss set up for Plyometric Intervals

Here’s the workout I’m going to do today:

Plyometric workout for runners

I’ll update this post with a sweaty selfie once my workout is done.  Have a great day everyone and I hope you enjoy the workout!

EDIT: As promised, here are the sweaty pics of me doing today’s workout. I love those skater jumps!


Question: What’s your favourite rainy day workout?



You Might Also Like

  • Janelle @ Run With No Regrets
    October 28, 2015 at 10:57 am

    I’ve recently learned how great plyometric exercises are. I need to incorporate them into my workout routine! Definitely pinning this workout for future use!

    • Janice
      October 28, 2015 at 1:14 pm

      Thanks Janelle! I find plyo workouts are great for when you want a hard workout but are short on time, I hope you enjoy it!

  • Annmarie
    October 28, 2015 at 12:27 pm

    I LOVE plyo but it’s been quite some time since I’ve done a full plyo workout! Definitely going to give this a try- thanks so much for sharing! 🙂

    • Janice
      October 28, 2015 at 12:32 pm

      After doing the workout myself I realised that exercise #3 isn’t plyo but it does work the posterior chain and I found I welcomed the break from jumping by that time. Enjoy the workout!

  • Nicole @ Fitful Focus
    October 28, 2015 at 2:33 pm

    Great rainy day workout! I love plyometrics 🙂

    • Janice
      October 28, 2015 at 2:34 pm

      Thanks Nicole!

  • Beverley @ sweaty&fit
    October 28, 2015 at 3:18 pm

    This rain is the worstttt!! I asked my co-worker if the sun even rose today because i am convinced IT DID NOT! Todays workout calls for a fun HIIT circuit. My legs are still sore from Monday but i’ll probably incorporate a few of those exercises above into it. Thanks!!

    • Janice
      October 28, 2015 at 3:32 pm

      No problem, have a great workout & I hope the sun comes out soon!

  • Deborah @ Confessions of a Mother Runner
    October 28, 2015 at 4:29 pm

    I love the lunges with the front kicks and the glute bridges. If it’s too rainy to run outside I will go to spin class. Hope your day is not a total bust!

  • Christy@ My Dirt Road Anthem
    October 29, 2015 at 7:41 am

    I love any kind of HIIT type workouts, especially bodyweight, with a few burpees 🙂

  • Erin
    October 29, 2015 at 10:55 am

    Loving the action shots! Looks like you had a great workout, I’ll have to try this one out.

  • maliha
    November 26, 2015 at 9:25 am

    good for health i will use these set of steps to my workout thanks for your post


    Don't miss a single delicious recipe - sign up for real food recipes, challenging workouts + everything salads 4 lunch!