The WEEK in WORKOUTS – Leap Year Plyo Workout and a Thankful 4K

Working with fitness clients one-on-one over the years taught me that a lot of people are… what’s a nice way to say this?not fond of jumping.

And I get it, I do.  Getting both feet off the ground can be a little nerve-wracking, especially if you haven’t developed the core strength and balance skills necessary to control the jumping, which is why I don’t recommend plyo (which is short for plyometric, or jumping) workouts for beginners.

But once you have the basics down and have gained some self-confidence with body control, plyometric and agility workouts can be a lot of fun.  You’ll target your lower body muscles for strength and speed and practice the quick directional changes that helps you in real life unexpectedly unstable conditions.  And, oh my goodness, this workout will get you sweaty!  

I thought it was pretty serendipitous to celebrate Leap Day (February 29th) with a leaping, jumping, and hopping workout, and I hope you enjoy it, too.  I rated this workout as INTERMEDIATE because of all the jumping; other than that, the format is simple to follow.  You’ll need an aerobic stepper (mine is adjustable, and I left it on a lower setting) and a timer to do this workout on your own.  Or you can follow along in real time with the video below.

Plyo and Agility Stepper Workout for cardio endurance - burn fat and boost metabolism at home with Pahla B Fitness

Plyo + Agility Athletic STEPPER Workout for Power and Explosiveness – I {Heart} Leap Year!

Set your timer for intervals of 50 seconds and 10 seconds – neither one of these is rest!  Each ten second interval will be Jump Ups, the 50 second intervals are as below (do each exercise once):

  • Step Ups (one interval leading with your left foot and one interval leading with your right)
  • Lateral Step-Overs
  • Fast Ups (one interval with your left foot, one interval with your right)
  • Side Hop Ups
  • Around the World Lunges (one interval with your left foot, one interval with your right)
  • Jump Overs
  • Lateral Leap Overs
  • Toe Tappers

Finisher:  Plank Jumpers

Can’t see the workout video below?  Click here to watch it on YouTube:


This week also marks the beginning of Marathon March!  I’m so excited about this new theme:  we are doing all indoor walking, running, or jogging workouts this month!  But don’t worry, I’m planning on getting plenty of strength work in there for us, too.  🙂

Excitingly, we started off this month by hitting a great milestone – four thousand subscribers on the Pahla B Fitness YouTube channel!!  And, like I always do, I created a special workout to say Thank You for subscribing, this time a 4K (four thousand meters, or just about 2.5 miles) run plus core strength exercises.

As you may or may not know, running workouts are very special to me, and the reason I’ve chosen the theme of marathons for this month is because I will be running another one (my 10th!) in just a few weeks.  The thumbnails I’ve chosen for this month’s workouts are all personal photos of past races.  This one is my very first marathon finish, at the California International Marathon in December, 2009.  That day is still one of my greatest accomplishments, even though I’ve finished many other (tougher and longer) races since then.  It was the first day I realized that I could really, truly, do ANYTHING I set my mind to.  I hope this month inspires you to set some lofty goals for yourself.  Because YOU can accomplish anything, too!

This workout is very simple to recreate on your own, but you might enjoy it more by following along, since I included some upbeat music to keep us motivated.  We’re working on cardio endurance with rather long intervals of running or walking, paired with very short intervals of isometric stability holds, which get more challenging as our heart rate increases.

4K Indoor Running or Walking + Core Strength Home Workout from Pahla B Fitness builds cardio endurance and abdominal strength without equipment

4K INDOOR RUN or WALK + Core Workout | 40 Minute RUNNING with Intervals (Thank You for Subscribing!)

Set your timer for intervals of 1:45 and :15.  We are walking, jogging or running for the long intervals and holding different plank positions for the short intervals.

Warm Up (complete each exercise 20x):

  • High Knees
  • Booty Kickers
  • Squats
  • Leg Swings
  • Leg Crossers

Main Workout (repeat the set 4x):

  • Run interval + Plank Hold
  • Run interval + Left Side Plank Hold
  • Run interval + Right Side Plank Hold
  • Run interval + Reverse Plank Hold

Built-In Finisher:  On the final set, try to increase your speed slightly on each run interval, finishing with the fastest pace you can sustain.

Follow along in real time on YouTube here:


Learn more about the Killer B #MarathonMarch Facebook Contest by clicking here.

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