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!! 

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

Insanity Intervals PLus

Guess what?  I’ve got another equipment free workout to share with all of you!  This one came to me from my good friend, Derek Heikes (PhoenixHawk on the Team Beachbody message boards).  For those of you that know Derek, you know how much of a cardio MACHINE this guy is!  He sent this over to me for my opinion, and let me tell you, Beachbody needs to make this one into a video!!

Derek combined P90X+ Intervals with some of the moves from the new Insanity Plyometric Cardio circuit.  The offspring it created was this twisted beast of calorie burning beauty!  Keep a bucket close-by, because this one is off the charts!  All you need is a stop watch, some water to sip on, and oh yeah, did I mention the bucket?!

Give this one a try and then I would LOVE some feedback – and Derek, thanks for sharing this one Brother!  Let the good times roll! 

**NOTE – This is an ADVANCED level workout!  Please modify and adjust as needed if you attempt this one!**

I ran through this workout today (05/23/09) immediately after posting it – my Max Heart Rate (MHR) was 185, and my Average Heart Rate (AHR) for the workout was 173 – that’s for a 38 minute duration.  Please be sure that add in a thorough warmup, as well as a good cool-down and stretch at the end.  With all included, you should get through this one in about 50 minutes.

~Mark

The workout is divided into 5 sets of 4 moves. You do each set,  all the way through, all 4 moves, first time at beginning intensity (running in place would be a jog.) Take a 30 second break, then do it again, the second time through at medium intensity (running is now a run). Take another 30 second break, then do that set the last time through at full out, push to your MAXIMUM intensity (running is now a sprint).

Each move in a set is done for 30 seconds, so a full set is 2 minutes long. Again you do each set all the way through (2 minutes), take a 30 second break, do the set again (another 2 minutes non stop), take your 30 second break, then the last time through is 2 minutes of break neck cardio. After you’ve done a set 3 times, move to the next set.

TAKE BREAKS WHEN YOU NEED THEM.

Set 1:

Run in place

Butt Kicks (running knees down feet up, kicking like you’re kicking yourself in the butt)

High Knees (run in place with knees high up to hip level)

Mummy Kicks (these are hard to describe.. run in place on the balls of your feet with your legs straight, so they move slightly in front of you. At the same time you have your hands straight out from your shoulders, doing scissor motions back and forth so your hands cross on top of each other, alternating one on top then the other… In the Insanity trailer on youtube that’s 3:15 seconds, it shows people doing this at the :34 second mark)

Set 2
Squat Jacks (Sumo Chair from X+. Start in Chair with hands up, jump out to wide feet and hands swing down in outward arcs to touch the floor. Immediately bounce back up to the chair position in a jumping jack type move)

Charleston kicks – From a lunge, back foot skips up to the front foot, and the front foot does a front kick, then steps back to where it started and the other foot steps back to a lunge. Second and third intensity the opposite hand from your front foot touches the floor. Do 15 seconds per leg in each set)

Side Lunge Side Kicks – just like the side kicks are done in KenpoX. Start slow, then up the speed and height for second and third intensity levels. Again 15 seconds per leg per set.

Squat Kicks – squat and alternate front kicks with each squat.  First kicks, low.  Next, medium height, Third, High Kicks

Set 3:
Speed Skaters – step/jump from side to side in a crouch like you’re skating, arms swinging with each move. Jump further and faster for higher intensity levels.

Tires or Wacky Jacks – Running in place with wide feet and high knees like tires from PlyoX, or Tires/wacky Jacks from P90 Masters or Plyo Legs.

Plank Run – in plank position, hands stay in place and legs run.

80/20 speed squats – just like from Plyo X. Second set is all jumps, third set hands touch the ground on each move. Again 15 seconds per leg.

Set 4:

Jumping Jacks

Mountain Climbers – run in place with high knees. As a knee comes up, the same hand reaches up like grabbing a high branch, and pulls down as the knee comes down, the other knee/hand going up at the same time (imagine being on a versa-climber if you’ve ever seen one).

Plyo Lunge – Mary Katherines from PlyoX. Start by going slow in the first set, second time is a slight skip, third time is non-stop plyo switching.

Carlito 3 way push ups – start standing up, then drop into a push up position (plank). Jump feet back to hands and stand back up, hands go up over your head then back down and repeat. Second intensity level you do a push up every time you hit the plank position. Third intensity you jump every time you come up.

Set 5:

Heismans – Like in PlyoX but no hold in place. Constant movement back and forth. At the third intensity level you should be going as fast as you can.

1-2-3′s – Heismans, with a double step in the middle like in Plyo X but much faster.

Side to Side – short shuttle run, 3 or 4 steps to each side and touch the ground. Run back the other way and touch the ground with the other hand.

Insanity Drills – Drop into a plank position, do 4 push ups, then 8 plank runs. Jump feet to your hands and stand up, hands up, then drop and repeat. Increase the speed for intensity in the 2nd/3rd round.