Lean Legs Plyometric Workout

August 30, 2015

I’ve decided to add in a plyometric day once a week into my training schedule. I’ve been working legs about 2-3x per week – one day focused on quads and calves, the other day focus on glutes and hamstring, and the last day either focused only on glutes or a plyo workout.

Plyometrics, also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” manner, such as in specialized repeated jumping.” (WebMD).

Personally I love these because they are a mix between strengthening your muscles, while also increasing your heart rate and working up a great sweat. It’s like a HIIT cardio workout but you also feel the buuuuurrrrrnnnn. Best of both worlds – or worst? 😉

Screen Shot 2015-08-30 at 8.27.58 AM

Here’s the workout breakdown I did:

Do 20 reps each exercise without rest in between, then rest, and repeat 2-3 more times. 3 times = 30 min workout

-Jumping Squats

-Walking Lunges

-Squat to curtsey lunge

-Step ups with kickback

-Alternating Single Leg Bench Jumps

-Plié squats

-Plié Jump Squats w/ jumping lunges (10 each)

Finisher:

3 sets of 10-15 reps each

Bulgarian Split Squats

And of course, here is the video if you want to see the full workout in action!

 

Do you like plyo’s?

What is your favorite explosive exercise?

 

2 Comments
    1. This workout looks awesome, I am totally going to try it soon. I am so glad I came across your blog, I honestly just love it and have been reading your posts like crazy! I was laughing at the guy at the end…like the gym will survive buddy.

    1. I hate that about LA fitness. Not enough weights and then after you’ve finished searching high and low to get the right Dumbbells for you, they deprive you of being able to use them in the perfect space with all the mirrors and steps! Grrrrrrr.

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