Free personalized workout plan

Leg Burnout for Endurance

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

1 day

Time

65 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Increase Stamina (Female | Male)
Description

In most sports movements are to be made as fast as possible, sometimes for long periods of time.To be able to do this you should work different types of strength and endurance but also use react

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Equipment

Bodyweight, Box, Other

Average Exertion

50%

Average Cardio Intensity

60%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

65 minutes

Genders

Female, Male

Days per week

1 day

Goals

Athletic Performance (Female | Male)
Increase Stamina (Female | Male)
Description

In most sports movements are to be made as fast as possible, sometimes for long periods of time.To be able to do this you should work different types of strength and endurance but also use react

Show More

Equipment

Bodyweight, Box, Other

Avg Exertion

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

60%

Week 1

Physiological effect: Neurological gains. Increase in the muscle speed contraction/relaxation cycle, resulting in less reaction time.

Training characteristics: Legs workout at maximum intensity and speed.

Tempo: As fast as you can


ExerciseSetsRepsRestNotes
1. Depth Jump Followed By Box Jump
Depth Jump Followed By Box Jump
3 sets12 reps120s
2. Broad Jump3 sets12 reps120s
With one leg at a time. No rest between.
3. Ice Skater
Ice Skater
3 sets12 reps120s
With one leg at a time. No rest between.
4. Jump Rope: Basic Hop
Jump Rope: Basic Hop
3 sets60s120s
With one leg at a time. No rest between.
5. Counter Movement Jump
Counter Movement Jump
1 - 3 sets12 reps120s

Date Created: 2/21/19, 7:51 PM


Last Updated: 5/20/20, 2:18 AM

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