Let’s workout together today, shall we? In honor of WORKOUT WEDNESDAY, I thought I’d walk you through one of my outdoor strength and sweat classes with me. This week we are focusing on plyometric exercises that you can do ANYWHERE, no gym required.
Okay, ready to begin?
First, everyone gather promptly at 9am outside the gym. Grab a water (if needed) and a strength band for for part of our warm up routine.
Now, let’s do our warm up run. An easy mile to the park down the road.
Once there, we go through a series of dynamic stretches and warm up routine. I like to use part of the routine the Kiwi showed you here. I also use the strength band and make everyone do duck walks. Duck walks with bands look like this. –> click here
The warm up run plus the dynamic stretches takes about 20-25 minutes. Now it’s time for the main set. The plyometric workout set. Grab a spot on by a curb and get ready.
This part of workout should take 12-15 minutes depending on the amount of time you recover after each round. Please note—> LESS is MORE here. The shorter the time, the more amount of power or speed you should put into each exercise.
Burpees or thrusters off curb look like this.
Push press to birdie look like this. And yes, your need the top of your head to almost hit the floor on the press!!
Long Jumps look like this –> https://www.youtube.com/watch?v=6P8qmLl4rZQ
If you do it right, you’ll be feeling it after those 12-15 minutes and will not need to repeat!
Once we’re done with that, we all take an easy run back to the gym. By then we only have about 10-15 minutes left of our class to complete the hour. We grab a mat and finish with CORE and stretching. Just do the CORE part of this workout 3x, not the cardio please.
Phew! That was a good SWEAT FEST!
Okay, your turn. Try it and let me know how it goes. Or just come visit and join my outdoor class, sound good?
[Tweet “Join @LCCotter’s Workout today! Step by Step plyometrics and more! #fitfluential #WOD”]
Cheers to Workout Wednesday!
LC
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Looks awesome! I’m definitely pinning this one!
And how I wish I could come to ALL of your classes!
You are so crazy fit, lady! And I love the looks of that routine. I’m so craving hard cardio work since I haven’t had the chance (at all) to workout for the past 3 days. I’m itching to get active, hehe. 😉
I would love to come to one of your classes, only because I think it would be so much fun. What can I say I’m a glutton for punishment. I like to have my ass kicked in the gym. Adrenaline junkie much?
By the way, we did your face plant push up thingies followed by the ninja jump in my tabata class solely due to your post on Instagram. Well that and I showed it to my instructor and said can we do these. Thanks!!
really?! that is awesome! you need to instagram that!
Ok. So I tried a FEW of those plyo press push to ninja jump things in my workout yesterday…ahhhhh, HOW do you make it look so easy! Those were killer girl!!
I want to come workout with you!!
I just finished this workout! I was a sweaty mess, as you mentioned might happen 😉 Another great workout my friend!
awesome!!! yay!!
i want to come to one of your classes! i did my first muscle strength class last night. i can hardly walk, push revolving doors or wave hi to anyone today 🙂
You make it look so easy!!
You are my fitness idol — and by fitness I mean the whole shabang: physical, mental, spiritual…
ahh nah, I’m just surrounded (interwebs) by good people –> ahem, YOU
Um yeah, this looks pretty awesome but crazy!!! Definitely a good workout for sure!
Me love plyometrics! Will definitely give this a try.
This looks craaaaaazy in the best possible way. I would love to come to one of your classes. Would [peanut-free] Healthy Bites be provided as a post-workout snack? 😉
of course! you can have as many peanut free bites as you want if you ever come to my class. In fact, i’ll make you a pb free healthy bite CAKE!
Oh – both of these workouts look awesome – I want to try them!!!
Totally thought of you!
Tried jump squats instead of regular for the first time this week. YIKES!
I think your workouts may be a little hard core for me. Phew! I’m tired just reading and watching!
Oh how I miss teaching outdoor bootcamps!! I’m definitely going to save this plyo workout. It looks like a butt kicker!
I am exhausted watching it – I am done for the day from viewing it!!! 😉 Love seeing you do your stuff!
Thanks for the demos! Pinning!
I love plyometric workouts! This one looks amazing!
plyometric friends forever!
That looks hard, and I should probably try it! You have great workout tips!
when you are feeling better, yes!
I love me some plyometrics. 🙂 This was such a fun post – wishing I could have you for my fitness instructor!
I’ve been meaning to comment on your posts every single day but don’t always get the chance because I usually read them on the treadmill (you get me through my sprints haha!) But basically you’re wonderful. I’d love to workout with you for real! xo
i love you friend! you do enough for us already. xxoo
PLYOMETRICS IS MY LEAST FAVORITE. Because it’s so hard!!! But this looks like such a good/fast workout for when I need to fit something in quickly!
Love this! I’m all about short and sweet. Those push press to birdie exercises make me giggle a little. They look funny and awesome all at the same time! I need to try those and maybe implement them in my own class. I’m always up for new and fun exercises!
I’m funny like that! Haha
Oh man! That looks intense, and LOOK at those arms miss! RIPPED 🙂 Looking strong! I definitely fell waaayyy off the bandwagon last week with my diet, need to get more of the recovery and healthy foods into my system to be able to handle the training ahead. Thanks for the kick start!
you’ll get back on! but glad you got rest. xxoo
Love this! If I can’t ACTUALLY come to one of your classes, at least this will have to suffice! I appreciate the focus you put on warming up and cooling down – I LOVE the bootcamp I am going to right now, but they don’t do either of those, which means I have to add them on myself, and probably do a less-than-stellar job.
Question – I am ridiculously bad at long jumps. In bootcamp, even the people that I far out-run/ out-squat/ out-whatever can crush me in a series of long jumps. I am trying to figure out what muscle I need to strengthen. I know my quads are not the problem as they’re pretty strong. I am thinking hip flexors or glutes – any thoughts? Obviously I know it would just be speculation and not medical advice :).
i’ll email you! but yes, more flexibility in hips and hip flexors. Do you do froggie squats? can you hold that position?
Love your videos- I’ve never seen the push press to birdie tuck before. Lots of fun new (intense) moves to try…saving this for post baby!
holy fierce woman!! I seriously think I would die in your class, but soooooo want toooooo!!! can I move in?! 🙂
Nice work(out)! If only I weren’t super-sore from yesterday, I’d give this a try today, making any pregnancy modifications, if need be, of course 🙂
I’m packing my bags now! Love a good sweat fest.
Loving it. I’ll have to try this later. 🙂
Oh my gosh, I’d love to come to your class! Maybe you can just teleport me there! Ha…I wish!
I’m on my way!!
Love me some plyo! I am sweaty just reading this!
this looks like a good one. Might have to try it after work today! 🙂
Absolutely wish I could come take your class!! It would be so fun!
Whew! Looks like a real burner!!
That birdie move is so cute! Going to have to incorporate that one… one day when I’m less sore. Erffing Monday leg days… 😉
You’re too fit for me lady!! Can I just come and stare at you? I bring postworkout wine 🙂
Gotta love ALL of the PLYO!
I’m tired! Great workout. Bookmarking for the future and I’ll let you know when I do it!
love a good short workout! work hard… work short. my kind of workout!
Those presses look intense but awesome!!! You’re rocking it, girl 🙂
Looks intense, in a good way! I will give it a go tomorrow 🙂
I’ll join your class! short and sweet is my ideal, and something we can do ANYWHERE? Yes please.
I wish I could come to your class!! I will definitely try this workout at some point. Have a great Wednesday!
Now should I gather at 9 my time or 9 your time? Just playing! Thanks for introducing me to a new move aka the press push to ninja jump. Looks fun, yet painful (in a good way) all at once!
Funny… I wrote almost the exact same first part to my bootcamp workout today with lowering the seconds but increasing the intensity of some cardio moves! Will have to try the core one at my cycle bootcamp one day!
we need to teach together!