Legs Plyos Core I
Full Body | No Equipment | Intermediate-Advanced
Strength endurance and plyometrics
- Look over the workout below to make sure you’re familiar with each exercise. Click on the red icon to watch a quick demo video.
- Complete a 5-10min general warm-up.
- Get started!
1A. Pause Squats: 10-20 reps
1B. Quick Hops (front & back): 10-20reps (front and back is 1)
1C. Plank Jacks: 10-20 reps (out and back is 1)
1D. Rest: 0-30secs
Repeat 1A-1D for 3-5 Sets
2A. Side Lunge: 5-10 reps each side
2B. Quick Hops (side to side): 10-20 reps (over and back is 1 rep)
2C. Side Plank w/ Leg Raise: 10-20reps each
2D. Rest: 0-30secs
Repeat 2A-2D for 3-5 Sets
3A. Forward Lunge (in place): 10-20reps each leg
3B. Quick Hops (straddle hops): 10-20reps (over and back is 1)
3C. Alternating V-ups: 5-10 reps (left & right is 1)
3D. Rest: 0-30secs
Repeat 3A-3D for 3-5 Sets
4A. Side Lunge Hold: Slow 10-15 count
4B. Quick Hops (skis): 10-20reps (out and back is 1 rep)
4C. Seated Rotations (feet elevated): 5-10reps each arm
4D. Rest: 0-30secs
Repeat 4A-4D for 3-5 Sets
5A. Single Leg Squat: 5-10 reps each leg
5B. Quick Hops Single Leg (front & back): 10-20reps (over and back is 1)
5C. Plank with Rotation and Reach: 5-10 reps (each)
5D. Rest: 0-30secs
Repeat 5A-5D for 3-5 Sets
6A. Lying Leg Abduction: 10-20reps each
6B. Quick Hops Single Leg (side to side): 10-20 reps (out and back is 1 rep)
6C. Side Plank Crunches: 10-20reps each
6D. Rest: 0-30secs
Repeat 6A-6D for 3-5 Sets
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