Plyo Challenge Update.

So, I stayed true to my word and busted out the Plyo Challenge Workout I posted about last week.

Verdict? GREAT workout!

It was definitely an ass-kicker, but not so hard that I couldn't finish. I actually thought it was really fun! Maybe I was just in a good mood that morning, but I genuinely enjoyed that routine. I think I was starting to get bored with my usual cardio and this combination of exercises woke my body UP!

Including a 5 minute warm-up, I finished the whole workout in about 50 minutes and burned a little over 450 cals! Considering there were quite a few body-resistance moves mixed in throughout, I think that's a pretty good burn for that amount of time. Speaking of time, it went by fast! That definitely motivated me to keep going until the end.

There's still some lingering soreness in my upper body, but nothing debilitating. As for equipment, the main things I didn't use were the barbell, bosu ball and stability ball. I tried to do the stability ball move in the last round, but my core couldn't hack it, haha. It was kind of pathetic. Oh well. Something to work toward!

Completing this workout really reminded me how important variety is when sticking to a regular fitness routine. I'm prone to being a creature of habit, so I'm going to make it a point to try a new workout each week, be it a new DVD, online video or a custom routine of my own.

How do you keep your fitness routine fresh and challenging? What types of resources to you use? Do you often find yourself getting stuck in a workout rut?

While I'm enjoying new workouts, my love for running is currently on a downswing. Kind of regret signing up for the 5K next month, but I'll stick it out, I suppose.

Other than that, I've just been trying to tone up and lose some of last year's regained weight (currently down 8 out of 20 pounds!) and studying for the ACE exam. Moving through the first couple of chapters pretty smoothly, but probably won't schedule my exam for a another few weeks.

Hope everyone's week is off to a good start!

Plyo Challenge, Anyone?

I came across a good-looking plyometric workout by Candice Keene on the Fitness RX for Women website and thought I would share it with my readers in case any of you were looking for a cardio-toning challenge. Since the key word is "challenge," this workout looks like it would be best for intermediate or advanced fitness levels. Also, avoid if you have joint issues; plyometrics=jump training and is therefore very high impact.

I drafted a text-version of the workout below, but please watch the video (about 11 minutes long) for examples of proper form and equipment:

http://www.fitnessrxmag.com/contests/11-ms-international/617-ifbb-figure-pro-candice-keenes-butt-kicking-plyo-workout.html

Speaking of equipment, Candice uses an aerobic step (both standard and high versions), a bosu ball (don't worry, I don't have one either) and a stability ball. However, this workout can be done without equipment with some smart modifications. I made notes for non-equipment modifications, thanks to moves I've been using during my Nike NTC workouts and Bob Harper's Inside Out DVDs.

Summary: 4 giant sets, 3+ exercises per set, 15-20 reps per exercise (unless otherwise noted). Complete each set 3 times with a 60 sec break between each set. Entire workout could last about an hour.

1st set:
-15 box jumps (*or tuck jumps if you don't have a box)
-10 burpees
-Bear walks across the room and back
-30 mountain climbers

2nd set:
-25 jump squats
-15 (each leg) split jump lunges
-20 deep plie squats
-Walking lunges w/ back leg lifts AND upper body rotation with barbell bar resting on back of neck/shoulders (*if no bar, could hold light weights in each hand or simply no weight at all and just rotate).

3rd set (No rest between sets on this round):
-30 hop overs (*If you don't have a jump box or high step, try using the seat of a sturdy chair to support your hands/arms and pretend you're hopping over an object OR simply stand upright and hop from side to side.)
-15 high knees (*bosu ball used in video, could be done without)
-5 (each side, 10 total) high knees from side to side with added knee lift before jumping to other side. (*also done w/ bosu ball in video, but can be done without).

4th set (Complete this round 2 times only):
-10 (each side, 20 total) side jump-ups and step downs using high step or jump box. (*If no step or box, try 180 jumps or single-leg hops from side to side.)
-15 (each side) regular step-ups with added back leg lift (*If you have a staircase, you could step-up on the steps or replace the step-up with a front lunge and add alternating back leg lifts).
-40 toe taps using a step with added risers; if no step, try high knees and drive the bottoms of your feet up and inward, kinda like you're bouncing an imaginary soccer ball back & forth/side-to-side with your feet.
-6 scorpion push-ups, driving knee up toward elbow on same side. (*No bosu ball necessary.)
-6 squat jack push-ups (*again, no bosu required).
-15 (each side) forward-bending knee crunches (don't drop foot to the floor; rely on core for balance).
-Plank position with feet on stability ball, use abs to roll butt into the air and back down. (*If no ball, get into plank position w/ your forearms & elbows resting on the ground; drive your hips/glutes up & down.)

So, that all said, anyone want to try this workout with me? I'm gonna give it a go sometime between tomorrow and the weekend and will report back with my review next week. If you try it before I do, let me know how you did in the comments!