You can LIVE life, or you can EXIST through it.
I choose to live it to its fullest and BRING IT as hard as I can....EVERY DAY! Fitness is a journey, and Beachbody provides you with the vehicle to take you to where you want to go!! -Mark Briggs-
Posted on July 12th, 2009 6 comments
My apologies for not getting in here to update sooner – I’ve been running at a sprint through life the last few weeks (in a good way). But, this newest hybrid comes directly from Tony Horton. He and I are always coming up with new fun ways to challenge each other (ok, its usually him kicking MY ass, but…….)
Here is how this one is done – go through the moves as quickly as you can, and perform 20 repetitions for each movement. The goal here is to do the workout in the shortest period of time (but make sure to keep the form clean). Let me know what you think of it!
Most of the abs moves come from Ten Minute Trainer Abs – but you can sub in whatever you like.
LEGS AND ABS MASSACRE
- Squats (feet shoulder width)
- Cross Crunch
- Hot Foot (20 hops per leg)
- Bridge Crunch
- Toe Roll Iso-Lunge (20 per leg)
- Iso Bike
- Leap Frog Squats (20 front/20 back)
- Golden Gate
- Double Airborne Heisman
- Side Arm O’Crunch (20 per side)
- Three Position Calf Raise (20 each position – toes out, toes front, toes in)
- Hip Lift Kick (20 per side)
- Jump Shot
- Speed Bike (like Iso-bike, but fast)
- Side to Side Squats (focuses on the glutes)
- Plank O’Crunch (same side knee to same side elbow – alternate for 20 reps)
- Swing Kicks
- 3 Point Plank Crunch (knee to same side elbow, to forehead, to opposite elbow – 1o per leg for 20 total reps)
- Pliate Squats (legs wide, toes pointing out)
- Lolasana (from plank, jump feet in to chest, balance on one foot, jump back out to plank)
- Lateral Leap Frog Squats
- The Dawn (from forearm plank, raise and lower rib cage – tuck pelvis)
- 80/20 Speed Squats (20 per leg)
- Mountain Climbers (20 reps per leg)
- Mary Katherine Lunges (20 reps per leg)
- Superman Crunch (20 reps of superman, alternated by rolling to back for crunches)
- Close Stance Squats (knees and feet together, squat for light touch on stool or chair)
- Tick Tock Lift
- River Jumps
- Peek-a-boo (on your back, legs together and out away at 45 degrees – open and close legs for 20 reps)
- Sumo Chair
- Scissor Crunch
- Squat and Kick (10 kicks per leg – 20 total squats)
- Scissor Lift
- Mary Katherine Lunges
- Fifer Scissors
- Squat switch Pickups (10 per side for 20 total reps)
- Leg Climbers (10 per leg)
- Lunge and Reach (10 per side)
- Mason Twists (20 per side)
Remember, the goal is to get through the workout as quickly as possible. Give it a try, and then share your times here – we’ll see who claims the title of Legs and Abs Massacre Master!!
6 responses to “Legs and Abs Massacre”
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Steve24 July 13th, 2009 at 09:32
I think I’m feeling a bit sick to my stomach just reading this. But, I know I’ll try it. What’s your best time on this one Mark so I’ll have something insane to shoot for?
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PIER PIMENTEL July 19th, 2009 at 12:37
Mark, wondering if you have read all the hype about nitric oxide supplementation. In your opinion, does this stuff work & is it safe? By the way, legs-abs massacre was painful. Thanks!
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Steve – I posted my time on Facebook, and I can’t remember it off the top of my head. Its a beast of a workout though!
Pier – I’ve been using NOXplode (pre-workout, nitric oxide supplement) for more than 2 years now. I do believe that there is a benefit to using it, and I’ve not experienced ill effects – aside from ingesting it once without enough lead time prior to doing an INTENSE MMA session – the result was extreme nausea….and my lesson was learned.
Using it as prescribed, I think there is a benefit. -
47 mins. 5 secs.
Great workout Mark! -
Jan-Michael,
Great work Brother!! Way to BRING IT!!
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Hassan August 14th, 2009 at 22:16
49 minutes and 48 seconds!
the workout was great I am sure to be sore tomorrow! I still dont get some moves like golden gate and cross crunch but still the workout was awesome I substituted these 2 moves with ab ripper moves! I will sure to add this workout to my routine!
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