Jump into this leg-focused high-intensity workout and you will get a maximum return of athletic ability for a minimal investment of time. Plyometric moves (jumping lunges, 18" vertical up-and-over jumps, and lateral jumps) help to develop muscular power and flexibility. A great compound lifting movement consisting of weighted step-ups onto an 18 chair, with 50 lbs. in each hand, provides a nice interlude between the plyometric moves to ensure maximal muscle building. Finally, true to my nature, if I am going to workout, I am going to WORK, each set of 20 reps is followed by a run down and up a flight of stairs - nice aerobic training too! Minimum time is 15 minutes if you find yourself burning out, decrease the amount of weight on the step-ups, if you are not challenged, increase the weight. My goal is to work at a rate that requires me to breathe hard enough that talking is slightly uncomfortable, at the end of each set, I am looking forward to the run, and in the end I am drenched with sweat. Another option is to perform the lunges with weights in each hand, just remember, do not compromise form. Good lunges require going as low and as high as possible.