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

1. Squats (feet shoulder width)
2. Cross Crunch
3. Hot Foot (20 hops per leg)
4. Bridge Crunch
5. Toe Roll Iso-Lunge (20 per leg)
6. Iso Bike
7. Leap Frog Squats (20 front/20 back)
8. Golden Gate
9. Double Airborne Heisman
10. Side Arm O’Crunch (20 per side)
11. Three Position Calf Raise (20 each position – toes out, toes front, toes in)
12. Hip Lift Kick (20 per side)
13. Jump Shot
14. Speed Bike (like Iso-bike, but fast)
15. Side to Side Squats (focuses on the glutes)
16. Plank O’Crunch (same side knee to same side elbow – alternate for 20 reps)
17. Swing Kicks
18. 3 Point Plank Crunch (knee to same side elbow, to forehead, to opposite elbow – 1o per leg for 20 total reps)
19. Pliate Squats (legs wide, toes pointing out)
20. Lolasana (from plank, jump feet in to chest, balance on one foot, jump back out to plank)
21. Lateral Leap Frog Squats
22. The Dawn (from forearm plank, raise and lower rib cage – tuck pelvis)
23. 80/20 Speed Squats (20 per leg)
24. Mountain Climbers (20 reps per leg)
25. Mary Katherine Lunges (20 reps per leg)
26. Superman Crunch (20 reps of superman, alternated by rolling to back for crunches)
27. Close Stance Squats (knees and feet together, squat for light touch on stool or chair)
28. Tick Tock Lift
29. River Jumps
30. Peek-a-boo (on your back, legs together and out away at 45 degrees – open and close legs for 20 reps)
31. Sumo Chair
32. Scissor Crunch
33. Squat and Kick (10 kicks per leg – 20 total squats)
34. Scissor Lift
35. Mary Katherine Lunges
36. Fifer Scissors
37. Squat switch Pickups (10 per side for 20 total reps)
38. Leg Climbers (10 per leg)
39. Lunge and Reach (10 per side)
40. 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!! 

Get a great workout Anywhere – with NO equipment!

I do quite a bit of traveling, and sometimes, my schedule causes me to have to go places without notice – so I don’t have my resistance bands, or my DVD’s to do my workouts.  But, I’m going to share one of my favorite types of workouts with you, so you too can enjoy getting a GREAT workout ANYWHERE with no equipment needed.

The workout is called U.C.M.L. (short for Upper/Cardio/Middle/Lower).  This is the workout that Tony Horton and I did with Usher on New Years Eve this year in Las Vegas.  The greatest thing about this workout, is its diversity!  You can sub in any upper/cardio/middle/lower movement that you want, so you can change it up and never do the same workout twice – and I promise you, if you push yourself – you’ll be blown away with how effective it is.  Go for your OWN personal best, and push the pace……..you are going to LOVE IT!!

This version is one I did when I was on my latest trip out to Massachusetts.  I met up with my friend, Chuck Oleson (another P90X fanatic), at his house, and we spent the next hour running through this monster.  I’ve done this workout with NO BREAKS in it – but you can add breaks at the half-way point, or after each sequence of 4 movements.  Decide your own targeted number of reps and time for each move – make it challenging, but make this YOUR own workout.  Adjust it to YOUR own level of fitness, and enjoy the results!  Now that you know that plan, here is the sequence! 

1. Standard Pushups (30-40 reps)
2. Jacks (100 reps)
3. Roll up V ups (30-40 reps)
4. Shoulder width Squats (40-60 reps)
5. Sphinx to plank pushups (15-25 reps)
6. Double Airborne Heisman (30 reps each direction)
7. Around the Clock (10 each direction)
8. Squat and Kick (40-50 reps)
9. Hindu Pike Pushups (15-20 reps in each position)
10. Jump Knee Tucks (40-50 reps)
11. Bicycles (40-60 reps)
12. Wide feet squat to calf raise (30-50 reps)
13. Spiderman Pushups (14-20 reps)
14. Side Speed Kicks (aka: Briggs Kicks) (40 per side)
15. Wide Leg Crunchy Frogs (30-40 reps)
16. Sumo to Chair (20-30 reps)
17. Four by Fives (5 pushups – fingers in, out, forward, and diamond) – (20-30 total reps in groups of 5 per hand position)
18. Jump Squat Switch (30-50 reps)
19. Oblique V ups (30-50 reps)
20. Toe Roll Iso Lunge (40-50 reps per leg)
21. Wide to Diamond Pushups (20-30 reps)
22. Leapfrog squats – 2 front/2 back (30-40 reps)
23. Fifer Scissors (30-50 reps
24. 8 Card Stud (from One On One Bun Shaper workout)

Be sure to do a warmup, and then a good cooldown stretch when you get done.  If you have questions on how to do any of the movements, feel free to email me at markbriggsfitness@gmail.com

Finding new ways to challenge yourself ALWAYS brings on new results!  BRING IT!

~Mark