Do not do this exercise if:
- You don’t like to push
- Results are not so important for you
- You are not in a decent shape yet
- You want to stay in your comfort zone
This leg exercise is a classic in all my boot camp workouts.
This is also an often forgotten exercise for the legs: there is no equipment, you use only your body weight and yes, it can be painful!
If you want to get strong legs along with explosiveness, this is probably one of the most powerful body weight exercises for a leg workout: Jumping lunges. Click on the video:
Lower your entire body, the knee of the rear leg touching almost the ground; jump and switch your legs in the air. Control the impact and balance, and lunge down. Repeat until fatigue.
Do 3 to 5 sets with 30s to 1 minute of recovery between set.
With long sets, let say 1 minute, you’ll improve leg power and cardiovascular power in the same time. Your heart rate can go high, so be in control of your recovery.
Also you are going to build up the production of lactic acid in the leg muscles, I mean you’ll feel the burn. When your sets are done, jog a few minutes for active recovery: it will improve the blood flow and oxygen intake. Then stretch.
Caution: if you are not already in a good shape, you can get very sore… have a good workout.
