Well its starting to get slightly warmer outside, so why not take advantage of it and get a killer leg workout in your own backyard or nearby park? You don`t need anything but your own body and a little space. Jumping is a forgotten skill that most people neglect to take advantage of. This workout will build your leg strength, explosive power and give your body a crazy shred.
1. Max Effort Broad Jumps
Standing broad jumps are still used as a lower body power test for the NFL draft. This a pure test of leg power. We are looking for max effort here.
Pick a starting point. Stand in an athletic stance, feet shoulder width apart. Bend knees slightly and raise your hands over your head. Swing your arms back and bend your knees into a squat. Explosively swing your arms forward and jump forward. Imagine yourself doing a long jump with out the running. As you land, you should end up in deep squat. That`s one rep. Repeat for 3 reps. Aim for 5-8 sets of 3-1 reps. rest 1-2 minutes between sets. You want MAX effort here!
2. Split Squat and Explosive Butt Kicks
This a superset. This means you will do a set of the first exercise immediately followed by a set of the second. For the split squat, start with your feet shoulder width apart. Step forward one big step as if you were doing a walking lunge. This is the position of he split squat. Maintain a straight back and strong core. 8-12 reps per leg.
Explosive Butt Kicks: Start in a shoulder width stance. Squat deep until your legs are 90 degrees or parallel to the floor. As you jump, explosively attempt to kick your butt with your heels. Land in a full squat and repeat 8-10 reps.
Rest 1 minute between sets. 3 sets.
3. Tuck Jumps and Wall Touches
Once again this will be done as a superset.
A tuck jump consists of an explosive squat with a double knee raise. With a shoulder width stance bend your legs until they are parallel to the ground. Jump as hard as you can and raise both knees as high as you can. Land into a full squat. Complete 6-8 reps
Wall touches can be done without an actual wall. Have your feet shoulder width apart, slightly bent knees and your hands stretched over your head. Have your toes touching the wall or imaginary wall. Pick a spot on your wall(real or imaginary) that is above your reach and aim to touch the spot with every jump. The idea is quick hops, using mainly your calves. 15-20 reps.
1 min rest and repeat for 3 sets.
4. Explosive Leg Raises and Explosive Sit ups
A little core finisher. Laying flat on your back with your hands under your lower back and legs straight, explosively raise your feet off the ground until they are at a 90 degree angle. Repeat for 10 reps.
For explosive sit ups, lay flat on your back with your knees bent and feet flat on the ground. Contract your abs and sit up as fast as you can. Repeat for 10 reps.
repeat for 3 sets.
There you have it! The best leg workout you will have in a long time. Let me know how you do