Interested in some pure plyometric fun?  “The Rabbit” is specifically designed to improve dynamic balance and explosive capabilities. This workout is progressive by nature and is designed to make the legs feel like jelly--mine sure do... 

It is so important to have variation in your workouts, Go forwards, go backwards, go left, go right, change directions, slow down, speed up, use 1 foot, use 2 feet, sprint, jog, crawl, climb, push, pull, jump up, jump down, burpee and keep that body guessing.  #Letsgetbouncy

 

Humpday HIIT:  The Rabbit

 

 -Jog 1 Mile

 

-Full squats x20 reps (progress into jump squats by rep 10)

-Walking Lunges: F/B/L/R x30 yd each (Progress speed and explosiveness as you go)

-Split jumps x20 reps (Progress speed and explosiveness as you go)

 

-100 yd sprints x2

 

-Burpees x10 reps

-Double leg line jumps F/B x20 yd ea  (start with broad jumps and make them quicker and more narrow as you go)

-Double leg jumps L/R (3 forward-1 back) x20 yd each (start with broad jumps and make them quicker and more narrow as you go)

-Mountain climbers x40 reps

 

100 yd sprints x2

 

-High plank bird dogs x20 each (start with 2-3 second pause and progress in speed as you go)

-Single leg line jumps F/B x20 yd each (start with broad jumps and make them quicker and more narrow as you go)

-Single leg jumps L/R (3 forward-1 back) x20 yd each (Use L leg going L, use R leg going R.  Start with broad jumps and make them quicker and more narrow as you go)

-Alternating Side plank x10 each (add pushup in between each rep and perform leg lift with a 2-3 second pause on each side plank)

 

-100 yd sprints x2

 

-Single leg 4-square CW/CCW jumps L/R legs x20 each direction

-Burpee broad jumps zig-zag x20 yd

-Double leg 4-square CW/CCW jumps x20 each direction

 

-Alternate F/B 40 yd sprints x4 each

-Jog 1 mile

 

-DONE!

 

Legend:

*L – Left

*R – Right

*F – Forward

*B – Backward

*CW – Clockwise

*CCW – Counterclockwise

Any questions about my workouts (exercises, techniques etc.), don't hesitate to ask. I create individualized exercise and wellness plans for my clients.  That way they are getting exactly what is best for their bodies.  I am trained as a physical therapist and always perform full physical evaluations and acquire the proper history before I recommend exercises to clients. Oh and by the way, I will travel to you!  I'm operating out of the Seattle area.  I look forward to meeting you:)

Cheers!

Michael