I've got an amazing leg burner for you. So this plyo move I've used over and over again for running track and field and of course, in my weighted leg exercises. So what you're going to do is you're going to get a small box. You can actually get something even lower, especially if you are a beginner, because there are some quick steps in here that are going to get you going.
So what you want to do, you may want to do this movement slow, you're going to step and over. Actually walk it first, then if you're a beginner you're walking it, quick. Another thing I want to practice is just tapping down, all right? So if you could do this, you've got rhythm, then you're good to go, tap. I'm going to take you a little bit further and I'm going to step up, quick, tap.
Tap down and up, okay. Pay close attention. So I'm going to add another step. Now this step up and down, I'm going to lift that leg up, put it back down. This is the movement slow. Okay, I'm just doing this so you can get the rhythm. Okay, I'm want to add you're pushing your hips back, knees soft, abs are tight, arms are going to be your driving force laterally. Okay, step up.
Okay, I'm going to speed it up a little. So as I'm speeding it up though, I want to stay center, tap-tap, glutes, hamstrings, arms higher, my heart rates up, quick-quick-quick-quick. So the quicker I go, notice the lower I am. I push my hips back. Okay, so as you're doing your quick step, every 30 seconds or so, you can actually incorporate another move.
So take a 10 second breather and you're going to step-tap. Again, this is supposed to be really quick movements, okay? Now I'm low, abs tight, my knees are soft, bent, quick, quick, arms are the driving force, 30 seconds rest, then go back to the side and your quick tap. Guys, that is how you do an intense plyometric leg exercise.