Light Up Your Legs With Just Your Bodyweight
You won't be loading up plates on a barbell for this leg workout, but your legs will feel just as swole.
This killer leg day workout from Andy Speer, the creator of The Anarchy Abs Workout from Men's Health, will take you to the edge of leg-sanity and back. Speer strategically stacks lower body movements so that by the end of each circuit you will have performed various qualities of movement.
These movements build upon each other so that you won't need heavy weights to get that leg burn you crave on your lower-body days. This all-out leg attack will have your heart pumping and leave you staggering away like a newborn deer. (Here are the 6 secrets to transforming your legs-and ultimately your entire body.)
The rolling pistol squat is explosive and will turn up your heart rate up right out of the gate. This is a great movement to increase athletic performance.
The single-leg hover squat is a controlled movement which focuses on lower body strength and stability.
The bodyweight iso squat builds lower-body muscular endurance. It will be extra challenging due to the pre-fatigue of the single-leg exercises preceding it.
Just as your puppies are begging for a break, you'll have to return to an explosive movement: the squat jump. You'll probably feel 20-pounds heavier by the time you get to these. Strategically placing this exercise at the end of the circuit is a great way to add difficulty to the squat jumps without adding resistance.
This zero equipment workout is one you can do almost anywhere, so there are no excuses to skip leg day.
Directions: Perform the exercises below in the order listed.
1. Rolling pistol squat, right, 5 reps.
2. Single-leg hover squat, right, 5 reps.
3. Rolling pistol squat, left, 5 reps.
4. Single-leg hover squat, left, 5 reps.
5. Body weight iso squat, 30 seconds.
6. Body weight jump squat, 30 seconds.
Rest for 45 to 60 seconds. That's 1 round. Repeat for 5 rounds.
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