Sunday, October 26, 2008

Wednesday Leg Plyometrics

First off, this workout is super tough. But what did you expect from "Tough Girl"? You'll only do about 30-45 minutes of this workout depending on how long you rest in between. But you'll burn major calories in that short amount of time. The explanations are below the workout:

Warm up for 3 minutes (walk in place, side to side lunges, etc.)

Lunge Jumps-15 each leg
Hanging crunch-15 reps

Plie jumps-20 reps
Weighted Double Crunch-20 reps with 15 pounds

Squat, Squat Jump-15 reps
Weighted Oblique Dips-20 each side with 15 pounds

One Leg Jump-15 each side
Stability Ball Roll outs-15-30 reps

Lunge jumps are just as they sound. Start in a split stance (one leg in front of the other), lunge down then explosively jump up and switch feet in the air landing with the opposite foot in front. This is all done in a fluid motion with no stops.

Hanging crunch can be done by hanging on a chin up bar and lifting straight legs as high as they go (aim to touch the bar with your feet)

Plie jumps start in a wide stance, feet turned out 45 degrees. Squat down so thighs are parallel with the floor, then jump up (keeping legs wide) and land in the same starting position. Repeat until all reps are done.

Weighted double crunch: On your back grab a 15 pound dumbbell in both hands over your chest. Feet are in the air pointing toward the ceiling. Crunch both the shoulders and the hips off the ground at the same time reaching the dumbbell toward toes.

Squat, squat jump: Feet are hip width apart, hands held in front of chest for balance, squat low and return to start then squat low and jump as high as you can landing into another squat. Repeat.

Weighted oblique: Lie on side with just one elbow and your feet that are stacked. Weight is at hip being held by hand. Dip down a couple inches then back up for one rep.

One leg jump: Find a stair, sturdy low table or workout step. Stand with your side facing the step and one leg on top. Jump with the leg on the step and land without touching bottom foot (it is just for balance if needed). It kind of looks like you are skipping in place with only one foot.

Stability ball roll outs: Stand in front of a ball. Place elbows on top and step feet back until you are balancing on your elbows and toes and body forms a straight line from shoulders to heels. Roll ball out a few inches and back in while sucking your belly button in hard.

Good luck! If you have any questions I LOVE comments.


Bethany Gilson said...

Lisa all of these workouts look awesome! I will try them when I finish P90X! only 30 more days to go!

Cammie said...

Good hell! I just saw the word Plyometrics and my legs froze up. I did the P90X Plyos this morning, and I'm already sore. However, I think this one would give it a run for sure!! Thanks for all the tips and new workout ideas. They were badly needed in my world!!