allthingssweaty

…because real women sweat. Not perspire. Not glow. Sweat.

6/7/12 Workout…Oh the plyo burn!

Once again, I’m posting this workout one day late. I wasn’t going to post it because its similar to other plyo routines that we’ve done, but I’m sure sore from it, so I wanted to share it with you guys. I found another plyo/weights routine for legs that I am going to try out on Monday. I’m super excited for it and I will definitely let y’all know how it goes. But, for now, here is yesterday’s workout:

  • 10 minute warm-up
  • 30 sec jump rope
  • Squat w/ med ball toss up, 15 reps (the video kind of sucks, but you can get the idea)
  • Box jumps, 15 (lower box if you have bad knees)
  • Plie squat jump w/ heel touch (wide base, toes out, squat and as your jumping up click your heels together, land in a squat), 15
  • KB swing, 30
  • Med ball drops (this is only an option if you have a partner), 15
  • One legged burpee w/ push-up (some girls were watching us do this and we got called rock stars…that’s a nice ego boost), 10/leg
  • 30 line jumps side to side
  • Med ball slam, 15
  • 30 line jumps back and forth
  • 30 sec jump rope

Abs

  • side bends, 15/side
  • standing russian twist, 15/ side
  • weighted crunch, 1 min
  • trunk lift, 15 reps, 2 sets (think half a Superman…do not do a full Superman, where you lift your upper body and feet off the ground. That puts way too much strain on your lower back. We want to make it stronger, not strain it. You may see many people still doing this exercise, that’s fine, but you don’t do it. I don’t want your back strained.)
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