Toned & Strong Legs From Home Plyometric Workout

Welcome to the Awais World Fitness Website here today, I'm gonna take you through an effective plyometric workout that tones your leg and burns fat simultaneously, right from home. There are many effective ways to get a great workout without the need for equipment or weights. And not having access to a gym should never be an excuse to not work out. One of those effective ways to work out is through plyometric training. Plyometric training tones your entire body burns calories, and improves your cardiovascular health, stamina, and endurance. In addition, plyometric exercises rapidly stretch your muscles, allowing you to move more efficiently.

Plyometric:

A plyometric (plyo) workout can be an excellent way to tone and strengthen your legs from home. Plyometric exercises focus on explosive movements that engage your leg muscles, helping to build strength and improve muscle tone. Here's a sample plyometric leg workout you can do at home:

Today's workout will consist of eight exercises, with 45 seconds on and a 15-second rest in between. We're gonna start off with butt kicks.

45 SECS BUTT KICKS All right, that was butt kicks. A great exercise to warm up your entire lower body. Moving on, we'll be doing box jumps for this exercise.

45 SECS BOX JUMPS make sure to find an elevated and stable surface in your home to jump on safely. So that was box jumps. You should really be feeling your legs burning by now. For the next exercise, we're gonna start engaging our abs with 45 seconds of mountain climbers.

45 SECS MOUNTAIN CLIMBERS All right, that was mountain climbers. For the next exercise, we have side-to-side jump squats.

45 SECS SIDE TO SIDE JUMP SQUATS which really will help engage your glutes and quads. So that was side-to-side jump squats. You should really feel your heart rate going by now. For the next exercise, we have explosive step-ups with 22 seconds on each leg.

22 SECS EACH EXPLOSIVE STEP UPS Once again, find a stable surface to utilize for this exercise. Switch legs. Five seconds. So that was explosive step-ups. For the next exercise, we're gonna be doing it on the elevated surface again. Side-to-side toe taps.

45 SECS SIDE TO-SIDE TOE TAPS Those side-to-side toe taps should really have your legs burning. Make sure you're really using your 15-second rest time in between each exercise to catch your breath. For the next exercise, we have explosive curtsy lunges.

22 SECS EACH EXPLOSIVE CURTSY LUNGES for 22 seconds on each leg. Switch legs. You should really be feeling it by now. We're almost done. For the last exercise, we're gonna be engaging our abs with plank in and out.

45 SECS PLANK IN & OUT OPEN & CLOSED open and closed. All right, so that's the last exercise to complete the first round of this plyometric workout. To get the most out of this workout, you want to do these exercises for at least two more rounds.

Plyometric Leg Workout:

Perform each exercise for 30 seconds, followed by a 15-second rest. Complete 3-4 rounds of the circuit with a 1-2 minute break between rounds.

Squat Jumps:

·         Stand with your feet hip-width apart.

·         Perform a regular squat, lowering your body down.

·         Explosively jump up, extending your legs fully.

·         Land softly and immediately go into the next squat.

Lunges with Plyo Switch:

·         Start with one foot forward and the other back in a lunge position.

·         Jump up explosively, switching your legs in mid-air and landing in a lunge with the opposite foot forward.

·         Continue alternating sides.

Box Jumps (or Alternatives):

·         Find a sturdy surface like a step or box.

·         Stand in front of it with your feet shoulder-width apart.

·         Jump onto the surface, landing with your knees slightly bent.

·         Step back down and repeat.

·         If you don't have a box, you can use a stable bench or even just jump up and down.

Bulgarian Split Squat Jumps:

·         Stand a couple of feet away from a sturdy chair or bench.

·         Place one foot on the chair/bench behind you.

·         Lower your back knee towards the ground, then explode up into a jump.

·         Switch legs after 15 seconds.

High Knees:

·         Stand in place and jog while lifting your knees as high as possible with each step.

·         Engage your core and pump your arms for balance.

Single-Leg Box Squats:

·         Find a sturdy surface like a box or chair.

·         Stand on one leg in front of it.

·         Lower yourself down on one leg, extend the other leg forward, and then stand back up.

·         Switch legs after 15 seconds.

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