Plyometric / Calisthenic Workout - 10/12/2008

from Team Xplore
1 year ago
 
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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
butterflykick.com

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