High impact leg strength and cardio workouts

Introduction

These two high impact workouts include jumping exercises, and therefore will allow you to build leg strength and cardio fitness once you have built the foundations with the low and medium impact workouts.  

Make sure that you warm up first. Click here to pick up the key points of wam up from my previous blog. 

Here are the list of recommended exercises for the  workouts. Watch the videos below for the technique demonstrations.

Workout 1

1. Pop squats
2. Squat jacks
3. Skater hops
4. Split squats to standing
5. Squat jumps

Workout 2

This workout is more dynamic and more challenging because it features movements in several planes. 

1. 90deg squat jumps
2. Surf boards
3. 180deg squat jumps
4. Burpees
5. Full split squats

• Start with 3 sets of each exercise. 
• Each set should be 30 seconds. 
• The length of recovery between each set should be determined by your level of fitness. 
• To begin with a recovery time of 30 seconds should be about right, but as you get fitter, you can reduce this to 20 seconds, and then to 10 seconds.  
• After that you can increase the exercise time to 45 seconds or even 1 minute.