Getting a leg up on your buddies.
Leg day is never a favorite for anyone in the gym, so let’s make it quick, fun, and functional.
Your lower body—hips, legs, and calves—is the core to your body’s power, as this makes up the majority of your large muscle groups. That’s why the training of your legs is essential for complete body balance.
10 min treadmill warm-up: Quick pace around 4mph
2 min quick ballistic stretching
Step it up, boys!
Walking lunges
- Set – 20 reps
- Set – 30 reps
- Set – 40 reps
Dumbbell Squats
- Set – 30 reps (with a challenging weight)
- Set – 20 reps
- Set – 10 reps
Jump Rope
- Set – 60 sec
- Set – 90 sec
- Set – 2 min
Ski Jumps
- Set – 15 reps (with dumbbells)
- Set – 12 reps
- Set – 20 reps
Treadmill Sprint
- Set – 1 min
- Set – 2 min
- Set – 3 min
Straight Leg Deadlifts (challenging weight with barbell)
- Set – 15 reps
- Set – 12 reps
- Set – 10 reps
1 minute break between each set series
Warm down to circulate lactic acid: 5-10 min cycling
About the Author: Scott Williams
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