HELLOOOO!!! I'm alive! I'm sorry for going AWOL there for a while. I had a sudden family emergency to tend to a few weeks ago that required my full attention, but I am back (things are okay), and I'm excited to bring you guys another great workout today. Boy how I've missed you!
Today's sweat sesh is all about the lower body. I've been doing a lot of circuit style workouts here on the blog, so I thought I'd change it up and give you guys a pyramid workout today. I'm excited for this one because it uses the plyo box - one of my new-found favorite pieces of exercise equipment. If you don't have a plyo box, you can easily do this workout using a sturdy chair or bench. Ready to get that booty burnin'? Keep reading for the details, and make sure to pin this one, too!
Plyo Box Pyramid Lower Body Burner
What You'll Need: a plyo box you can step onto, or a bench/chair of equal height.
What You'll Do: start with 10 reps of every exercise (on both legs). After you finish 10, move down to 9 reps, then 8... 7... 6... until you've completed 1 rep of every move.
Split Leg Lunges (each leg) - facing away from the plyo box, prop one foot up on it and keep the other leg planted on the floor. Lunge down as low as you can, bending both knees to 90˚, keeping your chest up. Do all reps on one leg, then switch.
Butt Tap Squat Jumps - just like they sound, start in a squat with your rear lightly touching the plyo box, hands in front of you. From here, propel yourself up into the air, swinging your arms down and back. Land lightly on your feet, and tap your butt to the box again. Keep the jumps going for the desired number of reps.
Lunge to Step Up + Knee Drive (each leg) - start in a lunge facing the plyo box with just enough room between to step up onto the box. From the lunge position, take your back leg and plant it firmly on top of the box, stepping up as you do, driving your other knee toward your chest in a fluid motion. Reverse the move to step down off the box and back into a lunge on the same leg you started on. Repeat all lunges on one leg before switching to the other.
Side Plank Adductor Raises (each side) - these ones are killer for the inner thighs! Start in a side plank on your elbow, with your top foot on the box, bottom foot touching the ground so your legs are split. Maintaining the side plank position, raise the bottom leg up as high as you can. Do all raises on one leg before switching. Trainer Tip: engage your abs to keep your hips from dipping. Your body should be in one straight line from head to top foot; the only part that moves is your bottom leg.
Donkey Kicks + Pulse + Hold (each leg) - face the box and place your hands on the sides to maintain your balance. Start with donkey kicks on one leg, bending the knee and kicking your heel upward toward the ceiling. Once you're done with the kicks, immediately do that same number of pulses with your leg bent at 90˚. Last, hold your leg up for that number of seconds (e.g. 10 donkey kicks, 10 pulses, 10-second hold). Repeat on the other side.
Abductor Lifts + Pulse + Hold (each leg) - maintaining the same propped up form as the donkey kicks, now you're doing to lift your leg out to the side. Keeping your leg straight and foot flexed, lift straight out to the side as high as you can. Once done with the desired number of lifts, keep your leg up and pulse it up and down for the same number of reps, and finish with a hold (e.g. 9 lifts, 9 pulses, 9-second hold). Repeat on the other leg.
Remember to keep going through the exercises until you've completed 1 rep on each leg. Feel the burn! And because it's Monday, we all need a laugh, and I'm finding some priceless outtakes in my stock of photos...
Outfit Details: tank - Lululemon, leggings - GTS Clothing
Readers: chat with me! What's new?! I've missed you all! What new exercises, classes, and/or fitness endeavors are you enjoying? Do you use plyo boxes in your training? What are some of your favorite ways to use them? What are some of your favorite lower body exercises?