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 August 17th, 2009 7 comments
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)
7 responses to “Plyo Legs Plus”
-
Jim McGonagle August 19th, 2009 at 20:36
I was in attendance at this class. It was awesome, much more difficult than I had anticipated, but well worth doing. I’m 47 and completed my first 90 day series of P90X in May of this year, and continue to doing many of the P90X routines, including Plyo, as well as some free weights and alot of extra running. Currently in week 3 of round 2 of P90X. Didn’t have any idea what the class was going to be like, but I wanted to see how I compared to others. The intensity, speed, and number of reps in Mark’s class was so much more than the plyo / legs workouts in P90X. Thank you, Mark, you did a super job, and I see a whole new level of various/different routines in my future.
-
Hassan August 21st, 2009 at 16:54
great workout mark I just printed it going to try it on the start of phase 3!
But is this a good substitute for plyo x? O was also thinking on mixing pure cardio insanity instead of plyo x which one do you think is better pure cardio, plyo legs plus or plyo x? -
Hassan – you can plug it in for either Plyometrics or Legs and Back. Its a lower body monster!!
-
Jim – It was great having you in the class Brother. I’m glad to hear that you enjoyed it, and I’ll look forward to seeing you again for some more fun the next time around!
-
Hassan September 9th, 2009 at 21:20
did the workout and loved it hope I walk tomorrow lol! any new workouts coming mark?
YOur the man!!!!!!!!!!! -
I wanted to try this and legs ab massacre but a lot of the workouts i am not familiar with.
For example for this one I don’t know what 4 Corners, Sumo Chair, Egan Brothers are. I was wondering if you could post a video on this site or youtube of you demonstrating the workout so i could just follow while you do it. -
Joe – I’ll post some video when I get a chance to do so. Unfortunately, my time is very limited these days.
Mark
Leave a reply
-
