BOX JUMP STEP 1

Begin in a deep squat position with a step or sturdy platform or box in front and arms bent next to the sides of the body.

BOX JUMP STEP 2

Swing the arms and jump as high as possible, landing quietly and with control in a squat position on the step. Both feet should land at the same time and weight should stay in the heels.

What the experts say:

If you’ve ever scraped up your shins doing box jumps on a hard surface product, you will appreciate the difference the SMART Plyo Cube makes! Plus, the 3 in 1 height option makes for great variability in exercises.

VIEW PRINTABLE WORKOUT HERE.

4 REASONS TO DO PLYOMETRIC TRAINING 

As a kid, we never thought twice about running and jumping. Now, as an adult, our movements tend to be much less dynamic in everyday life.

Plyometrics, sometimes called “Jump Training,” has steadily increased in popularity and is being incorporated into many workouts. The purpose of plyometrics is to improve explosive power. Plyometrics includes more than just jumping though. While tuck jumps, box jumps, and lunge jumps are all part of this type of training, upper body exercises such as plank jumps, clap pushups and medicine ball throws are all great ways to train explosively from head to toe.

There are numerous benefits to incorporating “plyo” training into your fitness routine. However, due to the intensity, plyometric workouts should be geared towards those individuals with a solid fitness base. Beginners should start with progressive modifications to help them build toward full moves.

It’s easy to make the connection that plyometric training will help power athletes in sports such as basketball, volleyball, and gymnastics, but can it help everyday fitness enthusiasts “up their game” so to speak?

The short answer is yes. Here are four ways that adding plyometric training to your fitness routine can benefit your everyday life.

1. Increased Agility & Coordination

Runners and rock climbers rejoice! If your jam is to be active (running, skiing, hiking, or even ultimate frisbee), plyometrics training can help boost your performance in whatever sports or activities you like to do. Improved footwork is a great boost to a trail running routine, and an explosive jump will help you crush that weekend pick-up basketball game.

2. Increased Cardiovascular Health and Muscle Strength

Plyometrics training focuses on increasing strength and proficiency of fast twitch muscle fibers, which helps build speed and power. In addition, plyometric exercises, especially when done in succession, can really get your heart rate up! Keep in mind, though, form matters. Always.

3. Increased Spatial Awareness

Video games have nothing on hand-eye coordination when compared to plyo training. The fancy term for this is “proprioception,” and it relates to how we sense objects around us as related to our muscles, joints, and motor skills. Spatial perception is important in everyday movements and even more so in sports, where proper coordination is essential.

4. Increased Fun.

Life is short. Mix it up. Capture the fun that jumping brought you in your childhood play. Skip, hop, and jump to mix a little fun with your fitness.

FEATURED MOVES: Plyometric Variations

FEATURED PRODUCT: SMART Plyo Cube

Box Jumps are not the only plyometric move you can do with a SMART Plyo Cube. Try these three variations to build your explosive leg power and coordination.

Box Toe Taps

Alternate tapping your toes on top of the Plyo Cube to work on coordination.Keep your posture upright and move your arms in sync with the movement. Start slow and add speed as you improve.

Single Leg Plyometric Sprint Jumps

Step up with your right foot as you leave your left foot on the ground. Position your arms so that your left arm is forward and your right arm is back. Next, bring the knee of your left leg into the air as you press your right foot down down to steady your balance. While your left knee is at the top, leap a few inches off of the Plyo Cube for vertical gain. Return your left leg to the ground followed by your right leg. Repeat. Reverse leg order to work the opposite side.

Depth Drops

Step up one foot at a time until you are standing on the Plyo Cube. Position yourself at the edge of the cube and push your bottom back to a mini-squat position. Jump off the Plyo Cube landing on both feet and drop into a squat hold with your weight centered on your heels to absorb shock. Run around to the start point and repeat.

What the experts say:

The depth drop is a great exercise for athletes as well as those working on fitness goals to learn how to properly absorb force and land in a good position.

Click here for a PRINTABLE VERSION!

Father’s day is right around the corner, and what better way to celebrate the dad in your life, than a gift from Prism Fitness Group!  With so many wonderful products to choose from, we can provide a gift that will not only keep that ‘dad bod’ in-check, but also provide fitness activities that the whole family can enjoy!

Outdoor enthusiasts, here’s your chance to train hard by adding a few tools to your workouts. Hikers, add a couple of med balls to make a weighted backpack to really amp up your exertion along with your elevation. Getting ready for a kayak race? Get your core in order by trying out the weighted stick with the stability ball. Seated rowers will help you get your core, back, and arms ready for race time, even if you can’t hit the water for training every day.  These and many other great products can make the perfect gift for Father’s Day, and add activities that the whole family can enjoy!

1. Smart Core Wheel with Mat

The smart core wheel is an incredible product, not only will it give your abs a workout, but your entire core! What a great way to start working on that six pack for summer so you can get out and show your stuff on the trails, bike, or the water.

2. Self-Guided Smart Recovery Foam Roller

This is a wonderful product to help rid your body of all those aches and pains that can settle in your muscles. Plus, it is never too early to teach the kiddos that taking care of your body is essential. What a great way to introduce the importance of muscle care!

3. Smart Modular Acceleration Ladder

This is sure to be a family favorite!  The agility ladder can be used either inside or outside and the littles will have a great time learning “agility” when you use clever names for footwork and speed. Ask your kids to walk through the ladder as an elephant, a duck, or a bunny. This is a great way to teach them that “working out” is FUN!

4. Smart Hurdles

Not only is this product a great way to improve your range of motion and agility, but is sure to bring about some fun and exciting family rivalry.  Start an obstacle course, or see who can conquer all of the hurdles the fastest.  What a fun way to get the whole family outside for a little competition and movement.

5. Smart Stability Balls

With these balls coming in so many different sizes and weights, what an excellent activity to help you and the kiddos improve balance and strength.  See who can come up with the most creative pose on the ball!  Or maybe who can hold a pose for the longest.

6. Smart Straps & Fitness Cables

These allow for such a diverse workout, practically anywhere!  With the ability to work any muscle group, these products are a must have for the summer. Spark your child’s interest in how the body works, by showing them what muscles fire when you pull on a cable, or how to hold it in a different position.

7. Smart Stick

With either a weighted, or non-weighted version, you are sure to give your body a great way to work range of motion, strength, and balance all in one.  The smart stick can provide great ways to help show your kids the importance of these areas, have them ‘walk the plank’ while holding the stick to help improve balance!  Or ‘sail the ocean’ while seated on a stability ball, paddling to escape treasure hungry pirates.

8. Smart Medicine Balls

Work any part of your body with these smart medicine balls.  Ranging in weight and size, you can find the perfect set to work your core, your back, your legs, the options are endless!  Have your kids help discover how many body parts you can help strengthen by twisting, throwing, or pushing.

9. Smart Mat

Stretching your body is one of the many ways to help improve your workout and allow your muscles and joints to work together for optimal performance.  With guided drawings listed on the mat, you and your family can enjoy stretching together and even create a few new stretches of your own!

10. Sprint Resistor

What better way to get your family working out together than having them be a full-on assistant to your workout!  With the sprint resistor, you can have different family members working with each other, seeing who is harder and easier to pull! 

Staying healthy at your Workplace

You’re working a 9 to 5 and you want to be more intentional about your health and wellness. Be encouraged – you’re not alone! More and more people are moving toward a healthier lifestyle that fits into their work schedule.

Research shows that a healthy adult needs just 30 minutes per day of exercise to maintain optimal health. The key is finding time to fit it in. 30 minutes is not much time at all and the options are endless for what to do with those 30  minutes – even in the workplace.

We all know these things.

But we get it. It can be challenging to fit fitness and healthy habits into your daily life, particularly when you’re working. The break room is full of cake and donuts, the vending machines are full of junk food, and our daily to do list leaves us sitting most of the day checking off boxes.

And yet, small changes can have a huge impact on your health. Truly, it doesn’t need to be as difficult as you think.

It just requires a little bit of intention and preparation.

What does it mean to set an intention? We can make plans to be more active, eat better, and to lose weight. But how easily can those plans be thwarted as soon as something comes up. Yes, sometimes plans change.

But when you choose to set an intention, chances are higher that you are going to accomplish the goal and task.

Move More!

Set an intention that you’re going to find ways to get moving!

If your office offers fitness classes, thank your lucky stars and use them! That’s what they are there for after all. A lot of larger employers with corporate campuses will offer exercise classes, health related courses, and facilities for their employees to  have ample opportunity to invest in their health.

So, take the express lunch class! Set an intention to make it to morning yoga/pilates. And after an intense meeting, go to the afternoon HIIT training for a total sweat session!

What if your office doesn’t provide any fitness opportunities, but they have a space allotted for you to use for fitness? Your options just opened up! Get creative! What could you do with an open space like that?

• Bring a Smart Mat with you and use the sequence of yoga, core, and stretch moves printed right on the mat for an easy go-to workout. It’s all there for you!
  
  
• Prism Medicine Balls give you self guided workouts with the exercises printed right on the ball, or, depending on your space, you can try these exercises: Figure 8 skaters, Squat Jumps, and Halos.”
  
  
• Foam roller exercises can be done in a small space with lots of versatility. Try using them under your desk for a foot massage. (This is a great option if you’ve been wearing heels all day!)

• Try our Prism Printable Workouts! Scroll through our blog and check for printable pdf’s that will lead you step by step on how to do an exercise. You can also sign up for our weekly email to receive a digtal copy, and link to our videos that give you a moving visual in case that’s more your style.
  
• There’s no need for a room full of weights to get a strength workout in when you have a collection of resistance bands. Bonus: they’re so small, you can store them in your desk drawer!

What else can you do at work to move more? Get creative!


For example, do you have a fitbit? During your break, grab a co-worker and take a walk! You could also park as far away from the building as possible so you need to walk further and get in extra steps. Make a few trips to the car intentionally.

Finally, what does your posture look like? Believe it or not, posture matters a great deal and simply being intentional about having good posture can make a huge difference in your health. Working people tend to have poor posture since they are not challenged to do so!