Plyo WOD

Happy Thursday everyone!!! I have been nursing a left hamstring sprain and I thought I could stretch it out...but I have decided that I should actually taken some time away from the weights (only for legs) (and only like 1 week) ;-)

So today I thought it would be fun to do a little Plyo workout. Plyometrics are exercises that use only body weight but you do them quickly and get that heart rate up!! So here's my leg Plyo workout:

1. Box Squats - start on box, jump down and squat low. Your butt should be close to touching the box. 

2. Walking Lunges - find spot A and spot B....lunge there and back.

3. Kickback - on a box or on the floor.

4. Step ups - make sure to switch legs!

5. Burpee Squats - do a modified burpee and instead of coming up and jumping you are going to go into a jump squat.

6. Burpee Lunge - same as above except lunge (both legs)

7. Box side to sides

8. Mountain climbers ( box or no box)

9. Toe taps

If you are unsure how to do an exercise I tried to put some of them into a video on Instagram that you can check out. I have a link at the top of the page! :-)

Do each of these 3 times with 10-15 reps. Try to do as many as you can do...get that heart rate up!!!!

I followed this workout with some sprints. I literally almost died during my workout....but in a good way :-)

Lean Legs WOD

Hey Guys!!

Hope everyone has been having a great week. This week has been crazy so I haven't been able to post yet. But...like I promised I am going to try to post at least 3 times! So today is going to be short and to the point.

So today is a leg workout. Now, everyone wants nice lean sculpted legs (and of course a big booty :-P ). But remember you want to make sure you work all leg muscles. You want to make sure to hit your quads, hamstrings, and glutes.

So here is your WOD...

1. Sumo Squats - with dumbbell (5x15)
2. Leg Extensions superset Leg Curls (4x15/12)
3. Donkey Kicks superset Fire Hydrants (4x15)
4. Lunges (5x10) - with dumbbells or barbell

--Cardio-- Elliptical Sprints. Do an easy level for two minutes, then increase to a higher level for two minutes, repeat until you can't go anymore!


This is sure to get those glutes a burnin!!!!! If you do the workout tag my on Instagram (@fitcassie_88) and make sure to check the Instagram for info on how to do exercise and special little features ;-)