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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


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.


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