Hello Friends!

I ran this workout at a group session this past weekend (8/15/09), and everyone seemed to really enjoy it.  You may recognize most of the moves (with exception to Side Plank Hold and Twisting Plank) from Tony Horton’s incredible Plyo Legs routine (from One On One with Tony Horton).   I took the great workout that Tony created, increased some of the time intervals, and added some reps.  I also added a great warmup from Shaun T’s Insanity program.

To put a fresh spin on things, I took the sheet that the exercises were printed on, and I cut them up into individual exercises.  Then, I took each individual exercise listed, folded the small paper in half, and then dropped them into a paper bag, creating an audience participation game of “draw the next exercise out of the bag”.

What was great about this is that you may go from doing Wall Squats, and by luck of the draw, end up doing Single Leg Wall Squats on the next exercise – magic!!   You can also repeat this workout over and over again, and you are NEVER going to draw the same order of exercises each time!  Now, be forewarned, if you follow this workout to the letter, you are looking at about a 90 minute session with warmup/cooldown included (which created a 1600 calorie burn for me!).  We took short breaks (of less than 1 minute throughout various times of the workout), but for the most part, the only break between exercises happened when I walked around the gym to have the next person draw an exercise out of the bag.

If you want to adjust the time of the workout, just draw some random exercises out of the bag.  There are 22 moves, so if you randomly removed 12 pieces of paper, you should be able to knock this down to a 40-45 minute monster!!  I’ll be anxious to hear your reviews — so give it a try!

~Mark

Plyo Legs Plus

The Warmup:

Jog (30 seconds)

Jacks (30 seconds)

Heisman (30 seconds)

1-2-3 (30 seconds)

Log Jumps (30 seconds)

Butt Kicks (30 seconds)

High Knees (30 seconds)

Mummy Kicks (30 seconds)

(Repeat the above 3 times, increasing speed each time)

Stretch (5 mins)

The Workout:

• Squat and Reach (50 reps)

• Run Stance Squats (60 reps)

• Super Skaters (20 per leg)

• Side Long Jump (50 reps)

• Wall Squat (3 minutes) – *START WITH 20 PUSHUP JACKS

• Super Lunges (40 reps)

• Groucho Walk (30 steps) – *START WITH 20 PUSHUP JACKS

• Run Stance Squat Switch (50 reps)

• Deadlift Squats (20 reps per leg)

• Leapfrog Squats (24 reps) – *START WITH 20 PUSHUP JACKS

• Chair Salutations (2 reps – 45 seconds each)

• 4 Corners (30 reps each direction)

• Single Leg Wall Squat (2 minutes)

• Wacky Jacks (100 reps per side) – *START WITH 20 PUSHUP JACKS

• Toe Roll Iso Lunge (50 reps per leg)

• Sumo Chair (30 reps)

• Side Lunge and Reach (40 reps)

• Run Stance Jump Switch (60 reps per side)

• One Legged Speed Squats (20 per leg)

• Egan Brothers (140 reps) – *START WITH 20 PUSHUP JACKS

• Twisting Plank (12 reps)

• Side Plank Hold (60 seconds per side)