As promised, here’s your Watch it Wednes­day video fea­tur­ing my own Wednes­day work­out at the stadium!

Check out the video to see what I had to say about it, and then go #BEASTMODE with the work­out I shared with you below and feel free to add your own cre­ative exer­cise ideas. All you need is YOU, a stop watch, and some energy to kill! (Sta­dium not included). 

This work­out is a sup­ple­men­tal work­out I do weekly to mix up the heavy lift­ing days and steady state car­dio. What’s so great about ply­o­met­rics is that they get tons of ‘work’ done (read: MEGA calo­ries burned) in very lit­tle time (this whole work­out took me less than 30 min), and they’re a great way to get resis­tance and car­dio train­ing done at the same time (IF you stick to the rest times and chal­lenge your heart rate/recovery).

Cause Fit­ness #WiW Sta­dium Con­di­tion­ing Workout

Warm Up 5–10 min low inten­sity, and foam roll (roller and/or active release ball)

1) STAIR SPRINTS:

Sprint up to the top of the aisle of sta­dium stairs, and walk down. REPEAT x5

2) FIELD PLYOS: 

1. 5 x 8 ea Broad-jump or Long-jump Burpee combo (jump for­ward, then straight into a burpie, repeat) :90 rest
2. 3 sets of 3 x 10 yard Wind Sprints (Start at end of field, sprint 30 yards and back, touch­ing the yard line on both ends, then imme­di­ately sprint 20 yards, then 10, always touch­ing the yard­line. Rest :60 and repeat x 3)
3. 3 x Super­set: 15 Jump Squats with 30 Moun­tain Climbers (No rest between exer­cises) :60 between sets
4. 4 x TABATA style Skater Hops: 20 sec­onds ON, 10 sec­onds OFF, STRICT!!
5. Jump Lunges: 3 ‘drop’ sets: Do 20 ea leg the first set, then 15ea, then 10ea. Rest :30 between sets
6. 2 x Super­set: 20 lying Glute-Hamstring raises with 20 deep speed squats. Rest :30 between sets

*Now for fair warn­ing, ‘plyos’ are pretty tough impact most of time, so to pro­tect your joints, be sure to get a good (low inten­sity) warm up in before you start the jump­ing, and prac­tice active release stretch­ing tech­niques, like foam rolling, daily! Mas­ter trainer, and men­tor, Ash­ley Bor­den, just put out an AWESOME guide to full body foam rolling on her FB fan page that you can find here.

YOUR TURN: What are some of your favorite body­weight ply­o­met­ric power exer­cises? Tell me in the com­ments box below so I can include them in future work­outs for you!

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Until next time, get out there, inspire oth­ers to get fit and CAUSE a FITNESS effect!

- Rachel Eliz­a­beth Murray