Well, in the quest to shake things up, I got to thinking about how I really wanted to blast legs and back, but I needed a change from LEGS/BACK that’s in P90X.  I had Plyo Legs from the One on One series, but I wasn’t really feeling that workout today either – so, I came up with my own little hybrid of PLYO LEGS and BACK – all rolled together in one little monster of a workout!

My friend Anson is coming over in about an hour to join me for a workout today, but he has no idea what I have in store for us!  I just created this workout, and its never been done before – so it should work wonders for making us hobble around by later today!

Give it a try yourself, and let me know what you think!

~Mark

PLYO LEGS and BACK (created 06/26/2009)

1.Squats (feet shoulder width)  -  40-60 reps
2.Hot Foot (30 seconds per leg)
3.Wide Grip Pullups – max reps
4.Toe Roll Iso-Lunge – 40-60 reps
5.Leap Frog Squats – 60 seconds forward and back
6.Chinups – max reps
7.8 card stud
8.Double Airborne Heisman – 60 seconds
9.Close Grip  Pullups – max reps
10.Three Position Calf Raise (5 reps each – toes in/center/out) – 60 seconds
11.Jump Shot (60 seconds)
12.Overhand Pullup
13.Side to Side Squats (40-60 reps)
14.Swing Kicks (60 seconds)
15.Switch Grip Pullups (max reps)
16.Pliate Squats (40-60 reps)
17.Lateral Leap Frog Squats (60 seconds)
18.Close Grip Chinups
19.80/20 Speed Squats (30 reps per leg)
20.Mary Katherine Lunges (60 seconds)
21.Wide Pullups
22.Close Stance Squat (to stool or chair – light touch) (30 reps)
23.River Jumps (30 seconds)
24.Pullups (your choice) – max reps

Sorry I’m a bit behind in getting this posted – but here it is!

UCML WORKOUT FOR 05/31/2009

1.  Standard Pushups
2.  Standing Mountain Climbers
3.  Banana Boat
4.  Side to Side Squats

5.  Reach High and Under Pushups
6.  Heisman’s (single step)
7.  Side Plank Crunch
8.  Sumo Chair

9.  Iso-Climber Pushups
10.  Flying Knee Mountain Climbers
11.  Mason Twist Bicycles
12.  Front/Back/Up/Down lunges

13.  Stagger hand walking pushups
14.  Jacks (low/full/flying X)
15.  Exploding V-ups (go up, open legs/arms – close legs/arms, roll down)
16.  8 and 8 (tires and squats)

17.  4X5 Pushups
18.  Jab/Cross/Hook/Uppercut/Knee/Front Kick
19.  In/Out/Side to Side (from plank)
20.  Walking Lunges

21.  Plyo Skippers
22.  Sprawling Sprinters
23.  Slicing the Pie (legs together, different angle cuts with feet to floor)
24.  8 Card Stud

*BONUS MOVE*  Speed punches from horse stance – 200 reps total