The Don’t-Expect-To-Walk-Tomorrow Leg Workout

John Fedele, Getty Images

This plyometric workout from POPSUGAR Fitness will have you feeling the burn.

Strong legs are in! Not just because they look hot in shorts and leggings, but because they help you feel more badass on a long run, while pushing up a hill in your SoulCycle class, or when doing thrusters during your CrossFit WOD. This squat-and-lunge workout has a jumping element, known as plyometrics, which not only makes the exercises harder but also adds a little cardio in there too.

1. Squat Hop

Image Source: POPSUGAR Photography / Benjamin Stone

• Before you start this move, visualize a large square on the floor, and you’re standing in the bottom-right corner, feet hip-distance apart.
• Keeping weight in the heels, bend the knees and squat down. Take a huge jump forward to the top-right corner of that imaginary square, landing quietly back into a squat.
• Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you’re back where you started.
• Reverse your jumps around the square in the opposite direction.
• This counts as one rep.
• Complete three reps.

2. Wide Squat With Calf Raise

Image Source: POPSUGAR Photography

• Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest, and squat down so your thighs are parallel with the floor, knees over the ankles.
• Raise your right heel off the floor, and begin to pulse the hips up and down, isolating the right calf.
• Do 10 pulses with the right heel raised, then do 10 pulses with the left heel raised.

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