PlyoPump: 60mins

Plyometrics training Galway GymIn this 60 minute class high knees, fast feet, and lots of other plyometric exercises like jumping lunges work to get your heart rate up and burn more calories. Have you ever done a warm up alone which left you coated in sweat? This class consists of a series of body weight exercises lasting 30 seconds each, and repeated several times with no rest in between. This is not a workout you can do while chatting with your friend. It is the ideal workout if you want to get in shape for really fast.

The Pump part of the class is a resistance training workout with high numbers of repetitions of low weight. Resistance training induces muscular contraction to build the strength, anerobic endurance and the size of skeletal muscle.

This type of strength training provides significant functional benefits in health and general well-being increasing the strength and durability of bone, muscle, ligament and tendons, reducing injury potential, increasing bone density, increasing metabolism, increasing HDL 'good' chloesterol, and improved cardiac function.

  • Increase speed and power
  • Rapid muscle extension and contraction
  • Develops explosive power
  • Bodyweight intervals
  • Resistance training

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Level: Intermediate/Advanced Zone 2

Plyometrics training Galway

Efficient

It is the ideal workout if you want to get in shape for really fast. Research shows you can achieve more progress in a class of high intensity interval training than jogging on the treadmill for an hour, and according to a 2011 study by the American College of Sports Medicine, 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. That's not even the best part!

Burn More Fat

Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, a run at a steady pace.

Healthier Heart

Most people aren't used to pushing into the anaerobic zone (that really nice place where you can't breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, the participants' body fat percentage dropped significantly.

Challenging

This is not a workout you can do while chatting with your friend. In this class, you will be working hard but the rewards will speak for themselves. The trade-off is this format offers exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sweating, but you definitely won't be bored!

No Equipment Necessary

In this 60 minute class you don't need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work to get your heart rate up and burn more calories.

Lose Weight, Not Muscle

Anyone who has been on a diet knows that it's hard to not lose muscle mass along with fat. With this high intensity cardio class most of the weight lost comes from fat stores. It's a win-win situation!

Plyometrics training Galway

10 minute warm up 5 minute stretching 40 minute circuit 5 minute cool down stretch

If you want to feel thousands of watts of energy and enthusiasm charging through your body then this is the class for you.

10 minute warm up

Have you ever done a warm up alone which left you coated in sweat? This warm up consists of a series of body weight exercises lasting 30 seconds each, and repeated twice with no rest in between. The exercises are done with increasing intensity where you start off slow and by last round its full steam ahead.

Stretching

After your first water break there is a 5 minute stretch and it's into the first circuit with each exercise lasting 30 seconds. You need to push yourself as hard as possible for 2-3 minutes with a 30 second break in between. This is the purpose of high intensity interval training.

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking on the spot for 30 seconds. Repeat that interval five times for a 15-minute, fat-blasting workout. It sounds too simple to be effective, but science doesn't lie.

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