Quickfire Challenge #7: Leg Plyometric Workout

Author: Shannon Miller Lifestyle

legs plyometric workout

To challenge the legs in just a few minutes, try a plyometric workout.

Plyometrics work on a load-quick release basis.

The purposes of doing plyometrics include:

  • increasing muscle stamina
  • increasing vertical jump
  • increasing overall strength
  • increasing bone density
  • increasing stability in the joints
  • increasing muscle power

When using plyometrics with large muscle groups, you will also find that your heart will be quite challenged, and you must take the time to repay the oxygen used in the leg workout exercises. You’ll find that a good plyometric makes your heart and lungs work extra hard because the explosive movements require so much oxygen. In short, plyometrics, when used in short bursts, are a quick calorie burner and muscle builder.

In general, start with the basic leg workout exercise first and check form. Then, add the explosive movement (usually jumping). It only takes a few repetitions to fatigue the muscle.

See Shannon doing the leg workout exercises in the video below, and be sure to read the tips below that!

1. Split Squat with a jump: start with alternating split squats. Add a hop in the middle. Add a complete jump from one leg to the other. Complete 6 per side.

2. Squat with unilateral jump: start with a squat, toes forward. Check your form to make sure you are sitting back into your heels. Add a jump, mostly off of one leg. Alternate sides. Complete 6 per side.

3. Plié with heel clicks. Start with a ballet-style plié. The bottom of the exercise should be with the legs at 90 degrees. When you are ready to jump, lift off and click your heels together in the air, returning to a plié pose. Complete 8-12, depending on fitness level.

Take about 10-20 seconds between leg workout exercises to catch your breath by marching in place or stepping side to side.


This Quickfire Challenge Workout was designed by Carrie Harper, owner of CarrieFit and ACE CertifiedPersonal Trainer and Lifestyle/Weight Management Coach. She is is passionate about wellnessCarrie Harper education and believes education is power! She tries to give people the best information, and therefore the strongest programs, possible in the fields of health: fitness, wellness, nutrition, energy, and vitality. Visit Carrie’s website to check out her other fitness routines!


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