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Strength + Plyometric Leg Workout

May 12, 2016 by Julie 19 Comments

Pairing strength exercises with bursts of plyometric exercises is one of my favorite ways to challenge myself during a workout. There’s something about going back and forth from a difficult strength exercise to a high-intensity plyometric exercise that makes a workout feel more hardcore… Plus, this combination almost always leaves me feeling sore (in a good way!) the next day.

Leg workouts have never been my favorite but this particular combination seems to keep me entertained, challenged and more invested in my leg workouts. Plus, I’m always a sweaty mess whenever I incorporate plyo into my workouts which I oddly love, so that’s an added bonus!

Strength + Plyometric Leg Workout

Today I’m sharing a strength and plyometric leg workout with you guys that I completed at Burn Boot Camp on Tuesday morning. I was sore for two days after this one!

When selecting weights for the strength portion of this workout (the exercises noted in black), I encourage you to choose weights that make it challenging to get more than 15 – 20 reps during a one-minute period while still maintaining proper form.

Strength   Plyometric LEG Workout

There are not any rest breaks factored into this workout, so please rest as needed but try to keep things moving as you progress quickly from strength to plyometric exercises.

During Burn Boot Camp, we went through three total rounds of this workout.

Exercise Demos

Below you will find picture demonstrations of all of the exercises mentioned in this workout. Please click the links if you are unfamiliar with any of the exercises to see more detailed instructions to ensure proper form.

  • Kettlebell Sumo Squats + Squat Jumps

Kettlebell Sumo Squat

Jump Squats

  • Curtsy Lunges + Jumping Lunges

CURTSY LUNGE

jumping lunges

  • Front Squats + Speed Skaters

Front Squat

skaters exercise

  • Hip Bridges + Tuck Jumps

Weighted Bosu Bridge

Tuck Jump

  • Walking Lunges + Pulsing Squat

Walking Lunges

Pulsing Squat

Additional Leg Workouts

 

Plyometric Leg Workout

  • Leg + Plyo Workout
  • Bodyweight Lower Body Workout (Great at home workout or travel workout option!)
  • 15 Minute Leg Workout
  • Lower Body Burnout
  • Collection of Leg Workouts
  • Fast Paced Leg Workout

P.S. You can also check out my Pinterest Leg and Booty Workouts Board for more workouts!

***

Big thanks to Burn Boot Camp for the awesome workout and for letting me share this workout on the blog with you guys! If you guys live near a BBC location, definitely pop in and check it out. I am in LOVE with their workouts!

Be sure to follow PBFingers on Instagram and Facebook!

I'd love to connect with you! I am always so grateful when you let me know you tried one of my recipes or workouts and tag me in your photos or updates. Thank you so much!!!

Filed Under: Leg Workouts, Plyometric Workouts, Strength Workouts, Workouts Tagged With: leg workout, leg workouts, lower body workout, plyometric, strength training, workouts

About Julie

My name is Julie and I am a full-time blogger, new mama, fitness enthusiast (certified personal trainer and group exercise instructor) and food fanatic (mostly healthy... but also not-so-healthy) living in North Carolina with my husband, dog and baby boy. Thank you for visiting Peanut Butter Fingers! I hope you enjoy little glimpses into my life and have fun trying the sweaty workouts I frequently share and making some of my favorite recipes along the way!

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Comments

  1. Patricia @Sweet And Strong says

    May 12, 2016 at 6:29 am

    Love doing plyometric and strength training exercises during a workout. I like to be a sweaty mess by the end of a workout and don’t always get that way if I just strength train. Thanks for sharing Julie, happy Thursday!

    Reply
  2. Natalie says

    May 12, 2016 at 7:02 am

    These look like fun! I always love doing a mix of plyometric and strength exercises in any circuit. I’ll be including some of these combos. Thank you!

    Reply
  3. Brynn says

    May 12, 2016 at 7:51 am

    I always enjoy the workouts from your class, thanks for sharing!

    Reply
  4. Heather @ Polyglot Jot says

    May 12, 2016 at 8:05 am

    This looks like a good one! I dont like leg workouts much either but its a necessary evil haha! I also must admit my first thought was that i liked the models in the pictures workouts clothes hahaha!

    Reply
  5. Morgan A says

    May 12, 2016 at 8:19 am

    Ohhh my gosh, I did my first “plyo” this week and I CRIED! THREE TIMES! lol. Not joking. I’ve never been so happy that I workout at home because that would have been embarrassing! I am not friendly with cardio in the first place, but add in jumping and balancing. It was super challenging. But you know what they say, if you aren’t challenging yourself you’re wasting your time! (Or something like that lol…) xx MorningApple

    Reply
  6. Jessica @ Semi-Sweet Tooth says

    May 12, 2016 at 8:53 am

    This workout looks like so much fun! I’ve been loving mixing together strength and cardio or plyo elements just to keep myself entertained and interested.

    I can’t wait to try out this workout ASAP! (…But after Denver Fitness Week that I talked about on the blog yesterday. 🙂 )

    XO, Jessica

    Reply
  7. Michelle R says

    May 12, 2016 at 9:15 am

    I think this will become my workout tomorrow morning, thanks for sharing. I SO wish we had a burn bootcamp in my area but I just have a feeling it will be awhile before I get one close to me in rural Iowa 😉 I’ll have to live through your workouts until then haha. Thanks for sharing!

    Reply
  8. jen @ impossible jen blog says

    May 12, 2016 at 9:28 am

    i just started doing jump squats on the bosu ball in pilates. i’ve never felt so uncoordinated in me life!

    Reply
  9. Katie S. says

    May 12, 2016 at 9:52 am

    This workout looks amazing – can’t wait to give it a try soon! 🙂

    Reply
  10. Lauren @ The Bikini Experiment says

    May 12, 2016 at 10:51 am

    Great workout. Love the graphics, so colorful. Thank you for sharing. xo Lauren

    Reply
  11. Amanda @ Exploring Life & Things says

    May 12, 2016 at 12:49 pm

    Oh my gosh this looks like an awesome workout. I’m saving this one for sure:)

    Reply
  12. Amanda @ Positively Amanda says

    May 12, 2016 at 1:25 pm

    Oh this looks great. I’ll have to try this.. and be prepared to be sore for the next few days ha

    Reply
  13. Kelli says

    May 12, 2016 at 2:53 pm

    Would love to know how often do you do a workout like this I do lunges and squats 3 days a week my husband says that’s too much . Anyone have advice?

    Reply
  14. Sarah @ Sweet Miles says

    May 12, 2016 at 3:18 pm

    Love this! Definitely pinning and saving for later! I did lunges for the first time in a lonnnng time last week and I swear I was sore for days!

    Reply
  15. Jessie R says

    May 12, 2016 at 4:08 pm

    Jumping lunges will be the death of me some day…. they kill me every single time. This looks like a good one, can’t wait to try it :).

    Reply
  16. Melissa @ melissakolbeck.com says

    May 12, 2016 at 4:37 pm

    A lot of those exercises remind me of the 21 Day Fix Extreme plyo and leg workouts. They are KILLER! And this is the second blog post I’ve read with a workout that reminds me of 21 Day Fix Extreme haha!

    Reply
  17. Rachel @ Simply Rachel Nicole says

    May 12, 2016 at 9:31 pm

    Your workouts are always the best! I can’t wait until I can workout again after having my little guy. 🙂

    Reply
  18. Natalie says

    May 12, 2016 at 11:33 pm

    I read this post this morning and saved it for after work, I got in 3 rounds and was a sweaty, heavy breathing mess! Loved every move and felt very efficient and effective! Thank you for sharing, it’s so nice to see new workouts!

    Reply
    • Julie says

      May 13, 2016 at 6:38 am

      So glad you liked it!! Thanks for letting me know, Natalie!

      Reply

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Hi! I’m Julie and I am a mom to three energetic boys and a personal trainer and blogger living in Charlotte, North Carolina. Welcome to my blog! Peanut Butter Fingers follows my life and my interests in food, fitness, family, travel and (mostly) healthy living.
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