Today I’m cataloging my fuel points earned from doing the P90X Plyometric routine while wearing the Nike FuelBand. I’ll admit that while earning around 1,000 fuel points during this work out I was dogging it a bit. I’m just starting to workout again after a long and filling holiday season. As I said in my last post, I’m using the Nike FuelBand to help me get back in shape so ill be documenting my earned fuel points for various workouts throughout this spring and summer.
P90X Plyometric Routine
Plyometrics are drills designed to connect strength with speed to produce power. Also known as “jump training”, this technique emerged in Eastern Europe in the early 1970s. Coined by American track coach Fred Will, the term derives from the Latin plyo+metrics, or “measurable increases”. Plyometric training relates to any activity that requires speed and strength, as it improves your ability to run faster, jump higher, and maneuver in multidirectional sports. If your game involves a court, field, track, mat, pool, ring, rink, or mountain, Plyometrics can help.
Exercise Routine
Jump Squat
With feet parallel and shoulder-distance apart, slowly (in a 4-count) ease into the bottom of a squat. At lowest point in squat quickly explode up, leaping off ground. Land gently and repeat. To …
Routine:
Time: 00:00:30
Run-Stance Squat
Start with your feet in a stance that looks like you’re about to run. The toe of the front foot should be aligned with the heel of the back foot. Perform 4 squats in this stance. After completion o…
Routine:
Time: 00:00:30
Airborne Heisman
This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you land, bring opposite knee to your chest. Repeat back and forth. To intensify: Grab bottom of foot w…
Routine:
Time: 00:00:30
Swing Kick
Stand directly behind a chair and lift one leg after another, back and forth over the chair. Modify by keeping knees bent over back of chair and control speed. To intensify: Use a stool for more h…
Routine:
Time: 00:01:00
Jump Squat
With feet parallel and shoulder-distance apart, slowly (in a 4-count) ease into the bottom of a squat. At lowest point in squat quickly explode up, leaping off ground. Land gently and repeat. To …
Routine:
Time: 00:00:30
Run-Stance Squat
Start with your feet in a stance that looks like you’re about to run. The toe of the front foot should be aligned with the heel of the back foot. Perform 4 squats in this stance. After completion o…
Routine:
Time: 00:00:30
Airborne Heisman
This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you land, bring opposite knee to your chest. Repeat back and forth. To intensify: Grab bottom of foot w…
Routine:
Time: 00:00:30
Swing Kick
Stand directly behind a chair and lift one leg after another, back and forth over the chair. Modify by keeping knees bent over back of chair and control speed. To intensify: Use a stool for more h…
Routine:
Time: 00:01:00
Squat Reach Jump
This explosive move is performed by jumping straight up after a controlled squat. To intensify: Deepen squat and fight for more height.
Routine:
Time: 00:00:30
Run-Stance Squat Switch Pick-Up
Similar to Run Squat but jumping and changing direction after every squat. Try to touch the floor with every rep. Modify with minimal or no jump and no floor touch. To intensify: Increase height …
Routine:
Time: 00:00:30
Double Airborne Heisman
Just like the Airborne Heisman but with 2 lateral tire steps instead of 1. Modify by stepping and not jumping sideways. To intensify: Add more knee height in the middle of lateral leaps and strike…
Routine:
Time: 00:00:30
Circle Run
While running around your rolled-up towel (or any other small item you won’t twist your ankle on), try to keep your head and shoulders as steady as possible. Clockwise and Counterclockwise, 30 sec …
Routine:
Time: 00:01:00
Squat Reach Jump
This explosive move is performed by jumping straight up after a controlled squat. To intensify: Deepen squat and fight for more height.
Routine:
Time: 00:00:30
Run-Stance Squat Switch Pick-Up
Similar to Run Squat but jumping and changing direction after every squat. Try to touch the floor with every rep. Modify with minimal or no jump and no floor touch. To intensify: Increase height …
Routine:
Time: 00:00:30
Double Airborne Heisman
Just like the Airborne Heisman but with 2 lateral tire steps instead of 1. Modify by stepping and not jumping sideways. To intensify: Add more knee height in the middle of lateral leaps and strike…
Routine:
Time: 00:00:30
Circle Run
While running around your rolled-up towel (or any other small item you won’t twist your ankle on), try to keep your head and shoulders as steady as possible. Clockwise and Counterclockwise, 30 sec …
Routine:
Time: 00:01:00
Jump Knee Tuck
Keep upper body relatively calm while jumping up and pulling your knees in towards your chest repeatedly. Use your hands as targets for your knees. Modify by lowering your hands, which decreases jum…
Routine:
Time: 00:00:30
Mary Katherine Lunge
Starting in a forward lunge, jump straight up. Switch legs in mid-air, then land in a lunge. To intensify: Extend arms straight up overhead.
Routine:
Time: 00:00:30
Leapfrog Squat
With legs wide, drop into a low squat. Keeping head and shoulders calm, jump/ leap forward 2 times, then back 2 times. Modify by taking your time and not squatting too deeply. To intensify: Deep…
Routine:
Time: 00:00:30
Twist Combo
First 30 Seconds: Jump up, keeping head and shoulders facing front while feet and knees twist right, then center, then left. Second 30 Seconds: Spin body back and forth 180 degrees, changing direc…
Routine:
Time: 00:01:00
Jump Knee Tuck
Keep upper body relatively calm while jumping up and pulling your knees in towards your chest repeatedly. Use your hands as targets for your knees. Modify by lowering your hands, which decreases jum…
Routine:
Time: 00:00:30
Mary Katherine Lunge
Starting in a forward lunge, jump straight up. Switch legs in mid-air, then land in a lunge. To intensify: Extend arms straight up overhead.
Routine:
Time: 00:00:30
Leapfrog Squat
First 30 Seconds: Jump up, keeping head and shoulders facing front while feet and knees twist right, then center, then left. Second 30 Seconds: Spin body back and forth 180 degrees, changing direc…
Routine:
Time: 00:00:30
Twist Combo
First 30 Seconds: Jump up, keeping head and shoulders facing front while feet and knees twist right, then center, then left. Second 30 Seconds: Spin body back and forth 180 degrees, changing direc…
Routine:
Time: 00:01:00
Rock Star Hop
Similar to Jump Knee Tuck, but instead of bringing knees to chest, you bring feet to butt. The Pete Townsend arm swing is a nice touch also. Not too high! To intensify: Get up! Show ‘em how to …
Routine:
Time: 00:00:30
Gap Jump
Leap/jump as far forward as you can, then turn around and do it again. It’s very important to use your arms to swing you forward. Alternate lead leg when jumping.
Routine:
Time: 00:00:30
Squat Jack
Start with old-fashioned jumping jacks in a squat position, then place hands behind head. To intensify: Get down some more and extend arms straight up over your head.
Routine:
Time: 00:00:30
Military March
Without bending your knees or elbows, march in place. Extend your arms as high as far behind you as possible. Legs should be raised as high as possible in front of you. Right arm and left leg are u…
Routine:
Time: 00:01:00
Rock Star Hop
Similar to Jump Knee Tuck, but instead of bringing knees to chest, you bring feet to butt. The Pete Townsend arm swing is a nice touch also. Not too high! To intensify: Get up! Show ‘em how to …
Routine:
Time: 00:00:30
Gap Jump
Leap/jump as far forward as you can, then turn around and do it again. It’s very important to use your arms to swing you forward. Alternate lead leg when jumping.
Routine:
Time: 00:00:30
Squat Jack
Start with old-fashioned jumping jacks in a squat position, then place hands behind head. To intensify: Get down some more and extend arms straight up over your head.
Routine:
Time: 00:00:30
Military March
Without bending your knees or elbows, march in place. Extend your arms as high as far behind you as possible. Legs should be raised as high as possible in front of you. Right arm and left leg are u…
Routine:
Time: 00:01:00
Run Squat 180 Jump Switch
In a Runner’s Squat stance with lead hand touching the floor, jump straight up, turn 180 degrees in the air, and land facing in the opposite direction. Then jump back up and turn 180 degrees back to …
Routine:
Time: 00:00:30
Lateral Leapfrog Squat
The same as Leapfrog Squat but you move from side to side. To intensify: Increase leaping speed, depth, and distance.
Routine:
Time: 00:00:30
Monster Truck Tire
Similar to Airborne Heismans but traveling in 4 big steps forward, then 4 back. No grabs or poses.
Routine:
Time: 00:00:30
Hot Foot
Alternate feet at 30 seconds. Alternate hopping from side to side then from front to back on one foot at a time. To modify, simulate slow jumprope move.
Routine:
Time: 00:01:00
Run Squat 180 Jump Switch
In a Runner’s Squat stance with lead hand touching the floor, jump straight up, turn 180 degrees in the air, and land facing in the opposite direction. Then jump back up and turn 180 degrees back to …
Routine:
Time: 00:00:30
Lateral Leapfrog Squat
The same as Leapfrog Squat but you move from side to side. To intensify: Increase leaping speed, depth, and distance.
Routine:
Time: 00:00:30
Monster Truck Tire
Similar to Airborne Heismans but traveling in 4 big steps forward, then 4 back. No grabs or poses.
Routine:
Time: 00:00:30
Hot Foot
Alternate feet at 30 seconds. Alternate hopping from side to side then from front to back on one foot at a time. To modify, simulate slow jumprope move.
Routine:
Time: 00:01:00
Pitch and Catch – Bonus
Bonus Round Simulate a baseball pitching motion. Step on the rubber, raise knee, drive forward, and throw your best fastball. Be sure to follow through, squat down, and catch the ball. Do 30 secon…
Routine:
Time: 00:01:00
Jump Shot – Bonus
Bonus Round First 30 seconds: catch left and shoot right-handed. Second 30 seconds: catch right and shoot left-handed.
Routine:
Time: 00:01:00
Football Hero – Bonus
Bonus Round 4 jukes forward (short and quick) and 6 high steps backward.
Routine:
Time: 00:01:00










