Body
Build Beach Legs in 20 Minutes a Week
May 13, 2008 - 2:39:36 PM
Increase your energy and explosive power by perfecting your vertical jump
To keep your legs from looking like toothpicks this summer, you need an exercise routine that combines resistance training and plyometrics—high-intensity training exercises used to produce fast, powerful movements. You’ll build strong legs and increase your vertical jump and explosive power, according to the Performance Training Journal. The routine below, created by certified strength and conditioning specialist Kyle Brown, is a lower-body superset exercise regimen with no rest period between the resistance training and plyometric exercises. After you complete one superset, rest for 30 seconds, and then begin the next superset. Do this routine twice a week to build powerful legs.
1) Squat
Stand with your feet hip-width apart and hold a dumbbell in each hand, allowing them to hang at your sides, palms facing in. Distribute your body weight equally between both feet (this is the starting squat position). Inhale and slowly lower into a squat by bending at your hips, knees, and ankles as if you were going to sit into a chair behind you, keeping your back straight, your face forward, and your heels in contact with the floor at all times. Try to squat until your knees are bent at a 90-degree angle. Exhale as you slowly straighten your legs; keep your chest and head up as you return to the starting position. Do three sets of 10 to 12 reps, and then go straight into the squat jumps.
Squat Jump
From the starting squat position, move down into a half squat by bending your knees, hips, and ankles, and keeping your back straight and face forward. Before your knees are bent at a 90-degree angle, explode upward as high as possible, extending your knees and hips and jumping vertically off the ground. Land on your toes, settle onto your heels, and then begin the next partial squat. Do three sets of 15 reps.
Rest for 30 seconds.
2) Walking Lunge
Stand with your feet shoulder-width apart. Grasp a dumbbell in each hand and allow them to hang at your sides. Inhale, keeping your back straight and your head, shoulders, and hips in a straight line. Slowly step forward with your right leg, taking a long stride and lowering your body so that your right knee bends at a 90-degree angle and your left knee drops toward the floor but doesn’t touch it. Exhale, shift your weight forward, and stand up, placing your feet shoulder-width apart again. Inhale, and lunge forward with your left leg. Do three sets of 10 to 12 reps, and then go straight into the single-leg jumps.
Single-Leg Jump
Stand in the starting squat position and lift your right leg, bending it at the knee so that your right foot is behind you (you should be standing on your left leg). Lower yourself into a half squat, keeping your back straight and head forward, and swing your arms from back to front to propel yourself upward as high as possible while reaching toward the sky with both arms. Land on your left leg and absorb the shock by bending at the knee. Immediately repeat for three sets of 15 reps, and then switch legs.
Rest for 30 seconds.
3) Step-up
Stand with your feet shoulder-width apart in front of a low, flat bench or step (eight to 12 inches high). Keeping your back straight and your head, shoulders, and hips in a straight line, exhale as you step up onto the bench with your right foot. Next, step up with your left foot and stand with a slight bend in your knees. Keep your core tight and your head facing forward. Inhale as you slowly return to the starting position, first with the right foot, then with the left. Repeat, but start with your left foot. Do three sets of 10 to 12 reps on each side, and then go straight into the plyo lunges.
Plyo Lunge
Stand with your right foot forward, left foot back, and both knees at 90-degree angles—this is the starting lunge position. Jump up and switch your feet in the air, so that you land with your left foot forward and your right foot back. Do three sets of 15 reps, and then switch, starting with your left foot forward.
Rest for 30 seconds.
4) Calf Raise
Stand with your feet shoulder-width apart and a dumbell in each hand, hanging at your sides. Exhale as you push up onto the balls of your feet. Inhale as you slowly bring your heels back to the ground and hold. Do three sets of 10 to 12 reps, and then go straight into the side-to-side lateral jumps.
Side-to-Side Lateral Jump
Start in a squat position with an aerobic step (six to eight inches high) to your right. Jump laterally over the step, and then immediately jump back to the other side. Keep your head facing front and your back straight. Repeat for three sets of 15 reps.
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