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This 3-Move Bodyweight Leg Workout Smashes Calories and Builds Endurance
This bodyweight leg day is no stroll in that park. A clever combination of controlled bodyweight movements, explosive plyometrics and all out sprints builds strong, functional muscle while simultaneously torching through calories.
Use a football field—or your backyard, if you're isolating—if you can't or don't want to mark anything out. Your goal is to get through ten rounds of the dynamic circuit as quickly as possible.
“It’s all about knowing when to take your time and focus on the muscle being worked and when to put your foot down and push it," says Men's Health UK fitness editor Andrew Tracey. "Use the lunges as an opportunity to get your wind back and keep control of your breathing during the jump squats. The sprints are where you can open up the throttle.”
After the first four or five rounds your legs are going to feel like jelly. But keep the pace up on the sprints or you’ll be here all day.
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1) Walking Lunge
Stand tall with your core braced, (a) step one foot forward and sink into a deep lunge, rear knee lightly touching the floor. (B) Explode forwards back into a standing position, then immediately step the opposite leg forward, repeating the lunge on the opposite side, repeat for 100m
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2) Jump squat
Place both hands behind your head and stand tall. (A) Push your hips back and descend under control into a full squat, pause then (B) explode back into the air, jumping as high as possible before landing with soft knees, repeat.
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3) Max Sprint
100m is short, so keep a strong consistent pace and make sure you lift your knees high (A) and drive with your arms (B). After 100m, get straight back to the lunges.