Workout ideas

Hey guys! I don't know what everyone does for their workouts but one thing I've noticed that has caused a big change in gaining muscle and losing fat is doing plyo/weights combo. I found this article online (pinterest actually) and it has a lot of really good information and workouts. I just started doing the first 2 workouts and they are seriously amazing! I am sore but it feels great. If you want to see faster results in losing weight and gaining muscle/toning these type of workouts are the best. If you still aren't convinced look up interval training and you will see how effective it is! There is also a program called "Insanity" that is all interval training and it is amazing- I've personally done the workouts and can say they really work. One last thing, if you don't have access to a gym you can do the weight-lifting exercises after the plyo at home (weights with squats or lunges, holding weights while squatting and then going up to your calves... I can give you more examples if you need certain exercise ideas) I personally do the plyo workouts at home and then drive 5 mins to the gym and do the weight machines there.. mainly because I'm too embarrassed to be jumping around, sweating, and breathing extremely hard in front of everyone at the gym. I'm fine doing the treadmill or bike in front of others but jumping around everywhere? Not going to happen. Anyways, if you guys need more ideas just let me know! Keep working hard everyone!

-Sarah

ps- you can click on some of the exercises and they will show you how to do it. Also, there are some exercises that I'm not a big fan of so I will substitute an exercise from a different workout.

Another interesting and game-changing tid bit is the fact that lower body plyometric training COMBINED WITH lower body weight training will result in greater gains throughout the lower body.  Greater than what, you may be wondering.  The plyo/weights combo greatly outperformed the results of individuals who trained with ONLY plyo, or ONLY weights.  Participants utilizing the plyo/weight combo realized an increase in strength, definition, vertical jump, and speed.  Simply put, they became (and looked) more athletic.  Countless studies have replicated these results over time, leading us to believe that this is one of those relative constants I mentioned earlier.  One such peer-reviewed study, and what was used as reference for this article, can be found here.

I’ve had this knowledge and have been using plyo/weight combo workouts with clients for years.  The effects this method of training has is absolutely phenomenal.  Whether you’re an athlete training for a sport, or simply someone who wants to have that lean, mean, athletic look (and a great butt and thighs to go along with it) this is THE workout for you.  Expect a rounding and tightening of the backside and firm, lean thighs, hamstrings, and calves.  If you’re already doing another workout plan, don’t worry.  Go ahead and substitute these combo workouts in for lower body days.  Fitness is all about trial and error.  See what works best for you and then stick with it for a little bit, before changing it up to something more challenging.

Perform this workout 2-3 days a week.  If you are experiencing soreness, push your workout back until you can comfortably perform all exercises without pain.

Day 1 - Keep weights lower during this session.  If you see (4 x 10 exercise a/20 exercise b/rest), you should perform exercise b immediately following exercise a, and only rest at the end of exercise b.  Complete this combo for the total number of sets listed before exercise a.

• 4 x 12 Smith Machine Squats/30 box jumps/rest 60 seconds
• 3 x 20 Long Jumps
• 4 x 12 Bulgarian Squat
• 4 x 20 Four Point Hops
• 3 x 20 Reverse Dumbbell Lunges/20 forward lunges/rest 30 seconds (alternate legs)
• 3 x 2 minutes Plated Speed Skaters
• 3 x 1 minute Line Jumps
• 4 x 100 Speed Squats/10 X Jumps

Day 2 – This session is going to focus on fast explosive movements to really torch your hamstrings and glute muscles, before moving to the weights to finish things off.  Feel free to do the running parts on a treadmill or outside.

• 20 x 10 second all out sprints/rest 15 second between each sprint
• 5 x 2 minutes running in reverse (if using a treadmill start slow and gradually increase your speed)
• 5 x 30 Jumping Lunges
• 5 x 15 Tuck Jumps
• 5 x 15 Plated Box Jumps
• 3 x 10 Quad Extensions
• 3 x 10 Hamstring Curls
• 3 x 10 Leg Press Machine (first set feet wide, second set feet close, third set feet shoulder-width)
• 3 x 40 Calve Raises on Smith Machine
• 3 x 20 Side Barbell Squats (10 per each side)

Day 3 – We’re going to repeat the session from Day 1 with a few minor modifications to increase intensity. Also, be sure to increase weights as you’ll be performing fewer reps per set.

• 4 x 8 Smith Machine Squats
• 4 x 8 Barbell Deadlift (please make sure you are using proper form for this exercise!)
• 3 x 20 Long Jumps
• 4 x 12 Bulgarian Squat/1 minute jump rope/45 seconds rest
• 4 x 20 Four Point Hops
• 3 x 20 Reverse Dumbbell Lunges/20 forward lunges/rest 30 seconds (alternate legs)
• 3 x 2 minutes Plated Speed Skaters/1 minute jump rope/45 seconds rest
• 4 x 1 minute Line Jumps
• 4 x 100 Speed Squats/10 X Jumps/45 seconds rest
• 5 minutes jump roping (use as few rest breaks as possible)

Give this workout a try.  I will almost guarantee you’re not going to be able to walk straight after your first few times through.  Let the soreness fade, then get right back into it.  Run through this 3-day cycle for about 4 weeks, then increase weights, incorporate some new exercises, and continually keep pushing yourself.  Remember, the plyo/weight combo is THE way to develop a great butt and legs.