These Explosive Leg-Day Moves Will Reshape Your Calves And Thighs!
Hot summer days giving you all the inspiration to slip into tiny shorts and dresses? If your dream is to show off a pair of strong, toned legs beneath that cropped hemline, you’ve come to the right place. These explosive leg-day moves are designed to burn fat and build muscle where you want it most.
Explosive Moves Tone Your Legs Fast
If you’re looking to tone your muscles, adding plyometric — a.k.a. explosive – moves into your workout is a shortcut to great results. Plyometric training is anything involving hops, bounds, jumps or skips. It recruits your fast-twitch muscles fibres, a thicker type of muscle tissue that’s used in more intense exercise. Because these fibres are already thicker to start with, targeting them with exercise is a fast track to getting more muscle definition. What’s more, explosive training has also been linked to fat burning — the short bouts of intense exercise spike your heart rate and promote the after-burn effect — where your metabolism stays high even after you’ve finished working out.
Your Explosive Leg-Day Moves
These moves, extracted from , a comprehensive weight-loss programme for brides and their bridesmaids, are an easy way to incorporate explosive moves into your leg-day workout. Virgin Active master trainer, , created the workout to incorporate exercises you can do at home. So these moves require zero equipment and very little space.
Warm-up Move: High Knees
Do these at the start of your workout to warm your muscles and get your heart rate up — it will make sure your body is primed for optimum performance when you start the main workout.
Super-set Move: Jumping Plié Squat
To fatigue your legs royally, follow up a set of regular plié squats with 10 reps of these. You should do the two sets back to back, with no rest in between.
Active Rest Move: Speed Skaters
To give your muscles time to recover without letting your heart rate drop way down (ahem, Vitality points) keep moving with this exercise during your rest periods. Have a skipping rope? Alternate between speed skaters and skipping.
Leg Toner: Squat To Lunge Jump
This two-for-one combo targets multiple muscle groups in your legs.
Alternative Box Jump: Knee Tucks
You already know box jumps are a great plyometric move, but if you don’t have a box to jump onto, do these instead. The key is getting your knees right up to your chest, rather than kicking your feet to your bum.
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