As featured in Men’s Health, the “Shrednado” workout is an intense series of jump training exercises that promises to make you fitter and faster in 21 days. The best part? You can do it anywhere.
The Shrednado utilizes “jump training” AKA plyometrics (or “plyos” if someone asks you at the gym) – short, jumping exercises that force your muscles to exert maximum force for short intervals. The goal is to increase power.
Plyos require lots of energy and should never be done for more than 10 seconds at a time. After the 10-second mark, the jump becomes more of an endurance exercise. Form suffers and the activity becomes less safe.
This dynamic workout can be a fun alternative to your normal routine and will boost strength, balance, muscle power, and agility.
The Shrednado is a plyometric protocol that includes 3 rounds in which 10 seconds of work are followed by 10 seconds of rest. The 1:1 ratio helps you burn fat faster by encouraging a metabolic and cardiovascular response while allowing for optimal power output.
The Shrednado is similar but more effective than workouts that feature 30 seconds of work followed by 30 seconds of rest. The workout involves 5 exercises:
• Squat jump
• Plyo pushup
• Split jump
• Tuck jump
Do each exercise for 1 minute (3 rounds of 10 seconds work/10 seconds rest). Then do that cycle 5 more times. The order above alternates between upper and lower body to help you manage fatigue and maintain proper form. Make sure to follow the correct order!
When you’re finished, you should feel pumped up and full of energy, not worn down.
Note: Jump training is very tough on joints and should not be attempted by individuals with bad knees.