This 10 minutes plyometric leg workout can be used as part of leg day training or as a quick standalone circuit workout. Keep the pace quick, but don’t sacrifice form as you get tired. If you feel that this workout is too difficult, try doing only one or two rounds. If it feels too easy, add one or two more rounds.
Things you’ll need: jump rope, workout shoes (cross trainers may provide more lateral support than running shoe)
First you’ll do 30 seconds of moderate to fast paced jumping with the rope (even if you don’t have a rope you can just go through the jumping motions). Instead of using a timer, just count 60 jumps, as that should take roughly 30 seconds.
Put the rope down and immediately begin doing pop squats (see instructions below). Do 30 of these.
Unless you absolutely have to take a break, go right back to jumping rope for another count of 60 jumps.
Now immediately go into a set of 30 jump lunges, with fifteen per leg (see instructions below).
Go right back to another round of jumping rope for 30 seconds.
You can take a break now, and get a drink of water, but don’t rest for more than one minute before beginning the circuit all over again. Shoot for 3 sets and you’ll have completed the ten minute workout.
As mentioned before, depending on your fitness level you may need to adjust the number of rounds. If you find the work within the rounds too challenging, try doing only 20 pop squats and 20 jump lunges (ten per leg).
The key to the workout is keeping the pace fast while maintaining good form. You shouldn’t be able to talk during this workout.
On the scale of perceived exertion you should be maintaining an 8-9 throughout. That’s the equivalent of 80-90 percent of your maximum heart rate if you are using a heart rate monitor.
How to do Pop Squats: From a standing position, squat down as if you were going to sit in a chair. Keep your knees from going past your toes. This movement is the same as the traditional squat. Once you reach the bottom of the movement, “pop” back up into standing position with your feet together. Don’t jump into the air, just use enough force to get into the starting position. Immediately go back into your next squat by “hopping” your legs wide enough then squatting. The plyometric part of the move is in the popping back up and into the starting stance.
How to do Jump Lunges: Stand with legs in a “V” shape with one in front and one behind, each making a roughly 45 degree angle from the hips. Bend your front knee and allow your back heel to come off of the floor as you drop into the lunge position. Once your front knee is bent 90 degrees, with the knee remaining above the ankle (don’t let it extend past the toes) jump into the air, switching your legs so that the one that was in front is now in the back position. Immediately drop back into the lunge position. As you jump up and scissor your legs to switch, try to get at least three inches from the floor. You want to jump for this move, whereas you didn’t with that pop squat.
Note: For both moves you want to keep the knees from extending past the toes because it reduces the force put on the patella. Improper form can lead to knee damage or injuries over time.
Warning: Consult a physician before beginning any exercise program.
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