Friday, January 22, 2010


Now that you’ve read my previous post you are all familiar and even excited (??) about changing up your workout with something new, dynamic and highly effective.

So for those of you wanting to squeeze MAXIMUM RESULTS out of your workout – print this out and give it a try.

The bonus is that you don’t need a fancy gym, this can be done outside, at home or while traveling. A set of weights will be helpful, but you can always improvise with canned food or milk jugs J I like the gym, 

because there is lots of space and I have everything at my fingertips, but that’s not always feasible.

Due to the intensity of this type of training, I recommend having a good cardio and strength base. If you are a beginner, I advise working out consistently for at least 2 months before trying this.

 A couple more guidelines:

·       -Start with very short intervals (10-30 seconds) and work up

·       -Start Slowly

·       -Always take a day of recovery following a hard plyometric workout (meaning a longer cardio recovery day or brisk walk/jog

And FINALLY - If you are really trying to achieve fast weight loss results, I suggest doing this workout twice per week (but not back to back days), and filling in the other 3 or 4 days with different types of cardio and strength training


Warm Up - 15 minutes of cardio (bike, run, elliptical or any cardio machine of your choice)


Running Arms -80 seconds (with dumbells from 7.5 to 15 lbs) - I use 12.5 lbs but have been doing them for years.

See post for instruction:


Vertical Box Jumps - 1 min: Just as the title indicates – get a sturdy box, bench or step and jump straight up to land feet firmly planted on the box. Hop or step back down and repeat consecutively as many jumps as you can do in a minute.


Tricep Dips (use bench or chair) - 1 min: Place palms on the edge of a box, bench or chair with your body facing forward and use your triceps to lower down and press back up.

Side-to-Side Lateral Jump - 1 min: Begin by placing a small object (such as a piece of tape) on the floor. Stand on one side of the object and bend your knees into a slight squat.

In an explosive   movement, jump over the object, landing with knees bent into a squat. Continue jumping from side to side for 10 seconds to one minute.


As you gain practice, you can use larger objects (such as a small box or a step). If you something large, you can ease into it by standing sideways to the step, jump on top of the step and then step down on the other side. Be VERY careful to use objects that won't slide if you land on them! Start with an object you can easily clear when you jump


Arm Circuit with light to moderate dumbells

 --30 seconds of arm pulls: dumbells in front of turso and pull up to your chest

 -- 30 seconds: hold dumbells on each side of body and pull them both up to chest

 -- 30 seconds: shoulder press with dumbell (reach weights over head

    and press up until arms are fully extended

 --30 seconds-- dumbell squat - bend into squat position, touch

    weights to floor and press up into full stand and reach weight over head into a shoulder    press

 Plyo Lunges - 1 min: Stand in a split stance, right leg in front and left leg in back. Bend knees into a lunge (keeping front knee behind toe) and, in an

explosive movement, jump up, switch legs in the air and land in a

lunge with the left foot forward. Go as slow as you need to, to keep

your balance. Go faster, jump higher and/or lunge lower for more of a



Abs -

Scissor Kicks- 45 sec: lay flat on back and with legs and arms

straight, touch left hand to right foot and then right hand to left

foot and repeat (similar to bicycles but keeping arms and legs straight

so more challenging)


Leg Raises - 1 min: lay flat on back, legs out straight, keep back

pressed to floor and lift feet off the ground (no more then one ft in

the air) and pulse up and down


Burpees - 1 min: Jump straight up vertically with your arms reaching for the sky, then immediately jump down and shoot your legs back to push-up position and back in to squat. Repeat this by jumping straight up vertically again. It is like a vertical jump followed by pushup position (except you jump your legs back when your hands hit the ground).

This one is a maximum calorie burning move and really spikes that heart-rate.


ENJOY and Have FUN!!


  1. I am so very excited to try this amanda.. tomorrow morning!!! will let you know how it goes!!!

  2. WOW! well done, honestly I was checking the computer every day just to see if the workout was posted. My sister plays varsity volleyball, and I run cross-country and there are amazing elements to fit both sports!! Thanks!!

  3. Any motivational tips on how to get up early to get your workout done in the a.m.?

  4. So how did the workout go??

    As for getting up early, I'm not going to lie, it's never easy, but the benefits are so worth it! You get you're workout done for the day and don't have to worry about it. Not to mention that it gives you more energy and has an extremely positive influence on your mood. Plus, people who start their day off with a workout tend to be able to keep up with better healthy habits throughout the day.

    As for the getting up early, just a couple tips:

    -set your clothes out the night before and pack your gym bag - if it's all ready to go, you just need to roll out of bed and go through the motions
    -know that the getting out of bed and dressed in the hardest part, you will feel much better if you can just get through that initial few minutes out of bed.
    -the more you do it, the easier it gets
    -Put your alarm on the other side of the room so you have to get up to turn it off
    -Make 'not getting up' not an option - you wouldn't just slink out of work would you? think of it as a vital part of your day
    -Go to bed a half hour earlier
    -After 3 weeks, it is proven that it becomes 'habit forming' so set that as a goal!!

    Hope these tips help :)

  5. THE WORKOUT WAS AMAZING!!! tough.. but amazing.. been working out hard for almost two months and this made all of my muscles ache. I loved it.. I am sooo hooked.. cannot wait for the next article!!!!

  6. Sounds grueling, but very good! Can't wait to try.
    Thanks as always!

  7. I am so glad to hear all the positive feedback on this workout!! It sounds like everyone who has tried it really felt the effects.
    I get a lot of emails and I know some of you are shy about posting your feedback on my blog, but I really encourage you to do so, you would be surprised who you may touch and help.

    Thanks to all of you who have written and are reading, keep it coming!