Martha's Plyo Workout That ROCKED! 4.14.10

Alright everyone! You ready to sweat!? This workout will totally show you what you're made of! I really enjoyed this one. My coach told me if I want to increase lean, cut muscle, workouts like this will really help (along with the right supplements like protein shakes right after your workout). Here we go...4 circuits to get through today ladies!

Circuit 1: Do this 3times
Bar over head (hands very wide, shoulders up into your ears as best you can and arms slightly behind ears) with wide legs (toes turned out at 45 degrees) - 10 squats

Hands on a high bar (toes still able to touch the ground though) then jump your feet up to hit the bar "Toes To Bar" for 10 reps

Box jumps for 10 reps

Circuit 2: Do this 3times
Decline bench full range of motion sit ups. So lay all the way back with arms over head, then come all the way up and touch your toes - 15 fast

One-Legged Bench Step Ups. So one foot is on bench, the foot on the ground will come up (as you push through the foot on the bench) into your chest. Repeat same leg very quickly for 10, 15, 20 reps each leg

Dead lifts (I did 95 lbs) for 10 reps. Form is VERY important on this. Be sure you have a mirror and your back is FLAT FLAT FLAT. Run the bar down your shins and back up. Don't let your knees come over your toes in any exercise you do really.

Circuit 3: Do this 3times
Holding 10lb plate do standing oblique crunches for 15 quick on each side

Lower back pad (don't know what it's called, but your thighs are leaned up against a pad and you do lower back raises on it) for 20 quick

1st set: Jumping lunges for 20 (10 each leg) / 2nd set: Speed-skater Move (should post a pic of this I guess) for 30 / 3rd set: Jumping squat for 25 reps

Circuit 4: do this 3times
Hanging Abs for 15-20 each set

Air Squats for 50 QUICKLY

You should be sweating, heart rate is up (only to come down in between circuits) and you are moving moving moving constantly. Really push yourself and see what you are capable of doing today. Try to surprise yourself with your abilities! Remember, form is KEY. If you don't know, ask a trainer on what proper form is.
Let me know how it goes! Happy workout everyone!