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Plyo/Cardio Lunges

Learn how to properly perform the Plyo/Cardio Lunges with this complete demonstration video.

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What is the Plyo/Cardio Lunges?

The plyo/cardio lunges are an excellent plyometric exercise that combines cardiovascular and muscular work. Ideal for enhancing the explosive power of the legs and boosting heart rate, this exercise is often used in high-intensity workouts.

How to properly perform the Plyo/Cardio Lunges

  1. Stand with your feet hip-width apart.
  2. Take a step forward with your right foot and lower your body into a lunge position, bending both knees to approximately 90 degrees.
  3. Push through your right heel and explode off the ground, switching your legs in mid-air.
  4. Land softly with your left foot forward and your right foot back, immediately lowering into another lunge.
  5. Continue alternating explosive lunges, switching legs with each jump.
  6. Perform the exercise in a controlled and fluid motion, maintaining proper form throughout.
  7. Repeat for the recommended number of repetitions or time.

Targeted muscles and equipment

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Primary muscle
Secondary muscle(s)
Mechanics type
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