Plyometric / Calisthenic Workout - 10/12/2008

Some of the plyometric and calisthenic exercises I usually throw into my workouts. This workout is structured as a circuit with short rests for stretching. 3 Rounds with some miscellaneous exercises here and there.

24 Hour Fitness in San Francisco, CA - October 12, 2008

Exercises are listed as follows:

Round 1:
Reverse Crunch x 10
Reverse Crunch Extensions x 10
Circular Straddle Kick Ups x 10
Extensions to Kick Ups x 10
Medicine Ball Side Pass Bicycles x 60
Sitting Straddle Stretch (Front)
Sitting Straddle Stretch (Left)
Sitting Straddle Stretch (Right)
Pulsing Push Ups x 20
Left Forward Lunge Stretch
Right Forward Lunge Stretch
Downward Dog Calves/Achilles Stretch
Single Leg Box Press Jumps (Right Leg) x 15
Single Leg Box Press Jumps (Left Leg) x 15
Front Bar Stretch (Left Leg)
Front Bar Stretch (Right Leg)
Side Bar Stretch (Left Leg)
Side Bar Stretch (Right Leg)
Pulling Quad Stretch From Standing (Left Leg)
Pulling Quad Stretch From Standing (Right Leg)
Single Leg Burpees (Left Leg) x 10
Single Leg Burpees (Right Leg) x 10
Hopping Push Ups x 10
Pulsing Push Ups x 10
Pulsing Push Ups (Diamond) x 10
Standing Hip Adductor Stretch (Right Leg)
Standing Hip Adductor Stretch (Left Leg)

Round 2:
Extensions to Kick Ups x 10
Single Leg Scissor Lifts
Rollback Stretch
Medicine Ball Throw Up Crunches x 10
Twisting Double Leg Lifts x 10
Sitting Straddle Stretch (Front)
Sitting Straddle Stretch (Left)
Sitting Straddle Stretch (Right)
Sitting Straddle Stretch (Front)
Single Leg Box Press Jumps (Left Leg) x 15
Single Leg Box Press Jumps (Right Leg) x 15
Rear Pulling Quad Stretch From Knee (Right Leg)
Rear Pulling Quad Stretch From Knee (Left Leg)
Front Bar Stretch (Right Leg)
Front Bar Stretch (Left Leg)
Side Bar Stretch (Right Leg)
Side Bar Stretch (Left Leg)
Pulling Quad Stretch From Standing (Left Leg)
Pulling Quad Stretch From Standing (Right Leg)
Air Squats x 40
Hopping Push Ups x 10
Pulsing Push Ups x 10
Pulsing Push Ups (Diamond) x 10
Single Leg Burpees (Left Leg) x 10
Single Leg Burpees (Right Leg) x 10

Round 3:
Extensions to Kick Ups x 10
Single Leg Scissor Lifts
Rollback Stretch
Butterfly Stretch
Seated Glute Stretch (Left Leg)
Seated Glute Stretch (Right Leg)
Medicine Ball Throw Up Crunches x 10
Sitting Straddle Stretch (Front)
Single Leg Box Press Jumps (Right Leg) x 15
Single Leg Box Press Jumps (Left Leg) x 15
Standing Hip Adductor Stretch (Left Leg)
Standing Hip Adductor Stretch (Right Leg)
Front Bar Stretch Head To Toe (Right Leg)
Front Bar Stretch Head To Toe (Left Leg)
Side Bar Stretch Head To Toe (Right Leg)
Side Bar Stretch Head To Toe (Left Leg)
Hopping Push Ups x 10
Candlestick To Pistol Lifts (For Fun)
Single Leg Burpees (Left Leg) x 10
Single Leg Burpees (Right Leg) x 10

2008 Butterfly Kick Films
http://butterflykick.com

Category:

Sports

Tags:

• plyometric
• calisthenic
• exercises
• workout
• alex
• ng
• plyo
• training
• box
• jumps
• burpees
• 24
• hour
• fitness

[abbey78611]

Top vid . . . you have genuinly inspired me and many others . . . thanks ; )

[ngstylez]

@abbey78611 Thanks Abbey!

[Mragdoll]

hey, is the single leg box press, works your calves?It seems that you doing it on your toes?right? Cause Im lookig for a calf workout=).

[ngstylez]

@Mragdoll It works the calves a bit, sure, but is mostly the quads the burn when doing them. You could try calf raises maybe? Or running stairs for calves and cardio :) Good luck!

[grim0033]

single leg burpees? I see it but I don't believe it! Ouch... Me thinks you perhaps need to seek out a psychiatrist!

Great vid.

[ngstylez]

@grim0033 Thanks! Yea, the single ones are pretty fun, give them a whirl. :)

[xLonewolf]

i definitely dont need a trainer (i'm working toward becoming a trainer myself)

I did this workout, it took about 30 minutes. It was mainly the burpees that got me really tired. The stretching in between really broke up the intensity

[marmin88]

What are the songs called?

Great workout!

[ngstylez]

Hey, thanks! Glad you enjoyed this. Good luck with your training as well.

[llessurrenrut]

Hey,

This workout continues to inspire me here in the UK.

Your passion for what you do comes through and you are a true inspiration.

Keep it up!

[ngstylez]

@Japixloops Thanks, sure! Feel free to try anything or modify them as you see fit. Good luck!