How to get Toned Legs- Jump Squats and Jumping Lunges

Here is my number one tip on how to get strong beautifully toned legs! I can’t stress how golden this tip is. Watch the workout video at the end of the post and do it along with me 🙂

  1. Vary the tempo of basic leg exercises, such as squats, lunges and side kicks.

You want to perform super slow squats and transition into super explosive jump squats. This also applies to the lunges and side kicks. Performing the movement slow allows your muscles to activate more efficiently. It also helps you “feel your form” and create a deeper burn. The explosive jumping movement builds power and strength in your legs and also greatly improves your coordination and speed. This combination of slow to fast movements will not only get your heart rate up and help you burn a lot of calories, but will exhaust your leg muscles and give you that beautiful definition. The burn is insane! But champ it out and fight through it.

Here’s the video of me performing the workout. I focused on squats and lunges but definitely try the side kicks:

3 rounds:

10 slow squats, 8 jump squats

10 slow lunges, 8 jumping lunges

Make sure your form is perfect before performing the explosive movements. For squats, you want to distribute your weight behind you, never in front. Shoot your hips back, heels should never raise off the floor. Your knees should stay behind your shoes, chest straight,  never down towards the floor! Also, as you come up from the slow squat, you don’t want to stand up completely; you want to come up about 3/4 of the way and then go right back down into the next squat. This will keep your quads under tension the entire time, increasing the burn. For the lunges, remain upright, keep your balance, shift all your weight onto the leg that you’re working on. These same checkpoints apply for the explosive movements, but they will require a lot more coordination.

Tell me how you guys do!!!

Comments (18)
  1. I’ll have to try this next time I workout my legs..always looking for great legs workout 🙂 they are the bane of my existence!!

  2. nancy says:

    Incredible content! I definitely need to work out more LOL Thank you for sharing 🙂

  3. Fatima Zehra says:

    Need to try these at home! Thanks for sharing youre so fit!

  4. Shannon says:

    I seriously will need this after the holidays! Great post!

    1. shantelmendez@yahoo.com says:

      thanks Shannon! let me know how it goes

  5. Margaret says:

    Awesome post! I will have to give this workout a try!

  6. Marnie says:

    Tough stuff! Thanks for the great advice. The video is very helpful, too.

  7. Helene says:

    I’ll have to try this regiment the next time I head to the gym. Leg day was always my least favorite, but at the same time I want them to be toned, haha!

    xo, Helene
    http://www.circleskirtsandpetticoats.wordpress.com

  8. Amazing. This is really inspiring! I’ve been needing to get on my leg workout game.

  9. Daphne Lee says:

    Oh my god. I feel like my legs would die after just one round!

  10. Daniela says:

    I love to workout my legs but never really thought about the slow and fast movements. I just followed the workout plan I got 🙂
    Will try these for sure next time I workout my legs.

    Love,
    Daniela from http://vienista.com

  11. I’m always looking for a good leg workout. I will definitely try this! Thanks for sharing.

    Maria | http://www.rona.ca/en/1-light-pendant-37495416–1

  12. Tracy says:

    This is a great tip. I knew squats were great but never considered the slow to fast combo benefit.

    1. shantelmendez@yahoo.com says:

      thanks Tracy! tell me how it goes

  13. I am so bad at setting and completing goals. I need to seriously start focusing on them

    1. shantelmendez@yahoo.com says:

      it happens! we just have to program ourselves too. i used to be the bigger procrastinator on the planet lol but gradually chipping away at my bad habits. we owe it to ourselves! good luck with all your goals 🙂

  14. Great video and information!

    – ee (..)
    http://www.entirelyerika.com

    1. shantelmendez@yahoo.com says:

      thank you! hope you tried the workout.

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