There’s a reason “never skip leg day” has become bodybuilding lore – working the biggest muscles in your body sears through calories like wildfire, turbocharging your heart rate and ramping up your fat-burn.
“This workout takes advantage of a combination of traditional and explosive movements,” says Men’s Health Fitness Editor Andrew Tracey. “Pairing them into powerful ‘contrast sets’ and orchestrating a leg day that leaves no stone unturned”.
Working in an AMRAP (as many reps as possible) format, you’re going to set a timer for 20 minutes and work your way around the circuit as many times as possible. Your ‘score’ is the total number of reps you achieve before the bell rings. Keep track of the numbers and aim to beat them next time for guaranteed progress. Just avoid the stairs for a few days after.
1) Goblet Squat x 10
Hold your dumbbell or kettlebell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.
2) Jump Squat x 15
From standing, with your feet at shoulder width, bend your knees slowly to drop into a full squat (A). Try to keep your lower back flat at the bottom. Now, jump up and tuck your knees towards your chest (B). As you land, control your descent and slowly return to the squat position and repeat
3) Alternating Reverse Lunges x 10 reps (each leg)
Stand tall and take a breath (A). Take a long step backward with one leg, bending your front knee until your back knee touches the ground (B). Now, stand back up explosively, pause, then repeat with your other leg.
4) Bodyweight Split Squat Jump x 15
Drop your weight to the floor and step one foot backward sinking into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to
land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each time. (Each jump equals one rep)
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