Plyometrics involves the training of the muscles in a way as to exert maximum force with the objective of increasing power. In physics terms, power = strength x time/distance, but in order to simplify the meaning, power is the combination of speed and strength. Jumping is a form of plyometrics exercise and that’s what we are going to focus on in this workout.
This home workout for legs & back requires only a single kettle bell or dumbbell. I’m gonna show you how to get maximum results with minimal equipment!
For women, if you are a beginner, I recommend using no more than 8kg/17lbs for this routine. For some, 6kg/13lbs will be enough, but if you are more advanced you will need a kettle or dumbbell that weighs at least 10kg/22lbs. For the guys, 10kg/22lbs-12kg/26lbs should work well for beginners, and 16kg/35lbs+ for the veterans. If you are short on weight then don’t worry. All you need to do is add more reps to these sets, or take away a few reps if the weight is too heavy. I’ll leave it up to you to decide!
Back on that ass with a brand new home workout for legs! This one is focused on High Intensity Interval Training (HIIT) and is bound to rip the legs to shreds and bomb the glutes like troops! Recommended for gym goers of beginner-intermediate experience, but this routine can easily be upgraded to an advanced level by using weights for some of the exercises, or working in the maximum amount of suggested repetitions and sets for each circuit.
WHAT EQUIPMENT WILL I NEED?
Kettle bell or home made kettle bell
Box or chair
LET’S DO IT!
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Squats – 15-25 reps
Forward Lunges – 10-15 reps
KB Swings – 10-15 reps
1-2 min rest
Stand in the Band Squat or Back Pack Squat – 15-25 reps
Overhead Squat in Resistance Band – 15-25 reps
Side Split Squat or Cossack Squat – 8-10 reps
1-2 min rest
Booty Climbers – 5-6 reps
Ballistic Jump Squats or Ballistic Squats – 6-8 reps