Plyometrics for Leg Definition and Increased Endurance

Sometimes you need to take a break from the same-old routine of lifting weights to stimulate your muscles and avoid plateau-ing.

Man and woman jumpingAdding some plyometric exercises to the mix about twice a week will shake things up and give your legs a killer workout with massive pumps, while increasing your strength, definition and cardiovascular endurance.

Plyometric Leg Circuit

10 Pop Squats – placing your hands behind your head and toes turned out slightly, assume the squat position, then jump up as high as you can, gently landing back into a squat position, and the immediately pop up again. Do not pause between reps.

20 Switch Splits – these are lunges with a jump. In the lunge position, place your hands behind your head and propel yourself up to switch legs, bringing the back knee almost to the ground. Repeat by switching legs. It’s important to make the switch between legs as fluid as possible and to keep your landing soft and controlled.

20 Speed Squats – placing your hands behind your head, squat down until the upper thighs are parallel to the floor, then propel yourself up to start again.

20 Alternating Lunges – with feet together, place your hands behind your head and take a full step out in front of you and bend the knee, while the back knees brushes the ground. Perform 10 on each leg.

Perform this circuit three times with a 60-second break in between sets and a 3-minute break between circuits. You won’t want to do this routine anymore than twice a week.

Originally published @ FITLODE.COM


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