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Karina Baymiller
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Perfect Legs With Plyos

Karina's plyometric approach makes the perfect workout for stunning legs!

Perfect Legs: Karina Baymiller's High-Rep Plyometric Leg Workout

Leg day is so nice, you better do it twice! I go heavy on legs early in the week and then finish them off with this powerful plyometric workout.

The only way to get perfect legs is to work them regularly. I do two leg workouts each week: one heavy workout early in the week and this plyometric leg workout a few days later. Make sure to leave a day or two of rest in between, because you'll need it!

My plyometric workout comprises three supersets. Each combines a weighted exercise with a bodyweight exercise. The plyometric workout uses high reps because it's the lighter of the two leg days.

This session is less about how much weight I can lift and more about focusing on form and functional, athletic movements.

Karina Baymiller Plyo Legs
Watch The Video - 05:29



Karina Baymiller's Plyo Legs Workout

Warm-up

For the three weighted exercises—each superset begins with one—you'll want to do a warm-up set to help determine the weight for the working sets.

Rest

I never time my rest periods. I judge how I feel depending on the day and adjust accordingly. If you prefer to watch the clock, rest for 30-90 seconds between supersets. Remember, by definition there's no rest between the two exercises in a superset.

Box Jump
Plyo Legs Workout
    Superset 1
  • Front Barbell Squat Front Barbell Squat Front Barbell Squat
    4 sets of 15 reps
  • Box Jump (Multiple Response) Box Jump (Multiple Response) Box Jump
    4 sets of 25 reps
  • Pro Tips

    Front squat: Make sure your elbows are up high. I like to go a little bit below parallel so that I incorporate my glutes and hamstrings since front squats are known to focus on your quads.
    Box jump: Beginners, start with a 20-inch box. Advanced, use a 24-inch or higher box.

    Superset 2
  • Dumbbell Rear Lunge Dumbbell Rear Lunge Dumbbell Rear Lunge
    4 sets of 15-18 reps per leg
  • Plyometric Lunge Plyometric Lunge Plyometric Lunge
    4 sets of 50 jumps
  • Pro Tips

    Reverse lunge: I like to use the first set as my tester set to determine the weight. This tells me if I need to go higher or lower for the next sets.
    Plyometric lunge: You want to keep your heart rate high, but you don't want to push yourself too hard. Keep your level of performance up!

    Superset 3
  • Dumbbell Step Ups Dumbbell Step Ups Dumbbell Step Ups
    4 sets of 15-18 reps per leg
  • Freehand Jump Squat Freehand Jump Squat Freehand Jump Squat
    4 sets of 20-30 jumps
  • Pro Tips

    Step-ups: Find a box or a bench that causes your knee to form a 90-degree angle when you stop on it.
    Squat jump: Get low and explode! This is a great cardiovascular exercise.


Karina Baymiller's Heavy Legs Workout

I start the week by smashing my lower body with this simple, straightforward, heavy legs workout. I'll complete this workout and rest for a few days before jumping into the plyometric workout above. The two workouts combined give my legs everything they need!

Plyometric Lunge
Heavy Legs Workout




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SloomAK

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SloomAK

good workout

Nov 12, 2013 11:08pm | report
 
mexicanalinda18

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mexicanalinda18

This is similar to what I do. However I did need a couple new exercises. Thanks Karina. Hopefully one day I have legs like yours!

Nov 13, 2013 6:15am | report
 
Kiraavw

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Kiraavw

I have done her workouts and they are tough stuff. Its no wonder she has such a rockin bod!

Nov 13, 2013 10:17am | report
 
SaraSolomon

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SaraSolomon

awesome karina! i love the shot of you with your ponytail in the air! wicked!

Nov 13, 2013 6:06pm | report
 
onefitkhaleesi

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onefitkhaleesi

What a badass! 3 sets of those weighted lunges and I'm ready to collapse...I can't wait for my legs to be that strong someday.

Nov 13, 2013 8:50pm | report
 
SOCIALDEVIANT

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SOCIALDEVIANT

This will be great for AM quick workouts before Work.

Nov 13, 2013 9:47pm | report
 
thunder1122

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thunder1122

wow and its awesome

Nov 14, 2013 1:48am | report
 
KettleBellFreak

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KettleBellFreak

This girl doesn't just squat... She front squats... Schwing!

Nov 14, 2013 7:49am | report
 
Flash777

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Flash777

name of music in beginning... thank you

Nov 14, 2013 9:20am | report
 
pjv521

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pjv521

Great workout!! Thanks for the tips!

Nov 14, 2013 9:40am | report
 
Buck258

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Buck258

I look forward to incorporating this into my weekly routine, Thanks!

Nov 14, 2013 12:27pm | report
 
zazy22

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zazy22

good warm up

Nov 14, 2013 1:42pm | report
 
tabbanay

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tabbanay

Great workout Karina...looking forward to next weeks legs session now!
What brand etc are your shorts....? They are an amazing fit! So hard to find good fitting shorts that wont show off more than you desire!

Nov 14, 2013 3:01pm | report
 
SusannaN

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SusannaN

Perfect for second leg day, thanks!! Did it this morning and loved it!

Nov 15, 2013 5:51am | report
 
SWT1

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SWT1

Amazing workout! thanks for sharing!

Nov 17, 2013 7:32am | report
 
MelJ

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MelJ

Looks fantastic, can't wait to try this soon!

Nov 17, 2013 7:21pm | report
 
acostap_2000

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acostap_2000

Not for beginners

Nov 18, 2013 4:57am | report
 
samizan

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samizan

that's a great plyometric workout.

Nov 21, 2013 7:08am | report
 
Mattm81

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Mattm81

Thank you so much for the video, I have been trying to build up my legs, and these look like the perfect routine!

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Nov 22, 2013 12:51pm | report
 
tygeruppercut

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tygeruppercut

Gotta try this.

Nov 23, 2013 4:07pm | report
 
00Gymrat00

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00Gymrat00

Gotta give this a go. Thank you for sharing.

Nov 23, 2013 11:00pm | report
 
AndreaLynnLifts

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AndreaLynnLifts

i'll be incorporating these plyos into my Thanksgiving Day workout!!!

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Nov 26, 2013 8:29pm | report
 
Husker12

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Husker12

Did the heavy day earlier this week... Awesome workout! Can't wait to do the plyo workout today.

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Dec 6, 2013 7:30am | report
 
RineOttemcar

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RineOttemcar

Totally did the heavy leg work out this morning, needless to say, I was shaking! Great work out! I can't wait to do the plyo leg work out later this week! Thanks for the inspiration :)

Jan 28, 2014 7:42am | report
 
RhiO

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RhiO

Awesome switch up vs.my regular workout !!

Jan 30, 2014 11:35am | report
 
Showing 1 - 25 of 28 Comments

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