This is a workout I did with one of my clients on Tuesday. It is a fast pace workout that is full of plyo. elements, cardio and cross based strength. As usual this workout is designed to be done at YOUR personal max. Try to move as quickly as you can from running to the strength section then back to running. Get as many sets as you can. We got 2 1/2 sets in due to the fact she had been sick the prev. week, but we set a goal to hit 4 full sets by the end of this semester!! =)
So...here is one set (P.S. Bring a towel outside with you)
-400 M run (or close to it..we used the large grassy field behind the brophy exercise building at WIU. Use your guess on distance if you choose to do this at a park etc.)
-Stop and do 20 jumping squats..weight in the heels each time, landing with nice bent legs, booty down, chest up and lifted
-Stand just in front of your towel..wide stance..do quick feet moving as fast as possible for 4 seconds --then drop down (hands on towel)and jump your feet out behind you so you are in a tall plank. Booty down tummy up..straight line from head to tail! Then jump feet back into hands and jump back out to that wide stance position and get those feet going again with the "fast feet" drill for 4 seconds. Do this whole thing 6-10 times before moving on.
-Next do 16-20 jumping switch lunges ..arms held straight up reaching to sky. If you can not jump..start with more of a stepping motion to switch. This is what my client did! Again weight in front heel..do not learn forward..and keep both legs at a 90 degree angle
-1 min plank hold..or if you are just beginning shoot for 30 seconds!! =)
Repeat whole sequence!!! (Hence run 400..then do the strength)
Repeat as many times as you can handle. Shoot for 4 and be a rock star!! If you are just starting out shoot for your best, alter reps if needed and try to rock out 2 sets!!
As always have a fun and fit week..and ENJOY!! =)
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