When most people hear “leg day”, they immediately think of heavy squats, plates piled on plates, and a bunch of leg curl machines in an AC-cooled weight room. Of course, heavy weight and isolation machines are beneficial in developing strength and power, but that doesn’t mean you have to skip working your legs entirely when you’re away from the gym. This video shows you that with a mix of single leg exercises, plyometrics, and air squats you can build your legs using nothing but your own bodyweight. Here is a workout that will not only improve your leg strength and health, but it may leave you feeling like you need a wheelchair.


Dynamic Warmup

Circuit #1 | 10-9-8-7-6-5-4-3-2-1

  1. Air squats
  2. Lunge jumps (Each Side)
  3. Jump squats

Rest 3-4 minutes.

The goal for this circuit is not to finish as fast as possible, but to slow down and focus on the quality and intensity of each and every jump/repetition.

Circuit #2 | 5-4-3-2-1

  1. High Box Jumps
  2. Side Lunges (Each Leg)
  3. Pistol squats/single leg squats

Benefits Of Using Plyometrics In Your Training

This workout is unique because it incorporates “plyos” or explosive compound movements to contribute to the intensity of the workout. The goal is to train for maximum force production in the smallest period of time, so the reps are kept low and the intensity and effort is kept high.

To train for explosiveness, you have to perform each movement as explosively as you can.

This type of training helps build muscle through training your fast twitch muscle fibers which are our largest, strongest fibers in our body. They are trained through heavy lifting, anaerobic movements, and explosive movements, while our slow twitch muscle fibers are mainly for endurance.

You can perform these plyometric workouts up to 3 times per week.

Combining plyometrics with traditional strength training to hit both types of muscle fibers will push your body to produce the maximum amount of growth hormone which forcing the muscle to grow!

Director of Gains

Jesse P.