Leg day is a day of ultimate sacrifice and strong willpower. For the best results, you simply must push yourself far beyond your comfort zone. This workout aims at helping you make the most of your leg day. The three exercises in the routine are not for the faint-hearted, but they sure do bring the desired results.
The goal of this workout is to use your body weight to boost muscle growth. You aim is to complete ten rounds of the three-exercise circuit. These exercises are lunges, jump squats and a max sprint. The exercises are high-intensity activities, except for the lunges. Granted, you will feel like quitting after the first few rounds. Psyche yourself to complete the routine, and don’t let the pace drop. Remember also to focus on each muscle group as you work it. Concentration will help make your workout more meaningful.
The Routine
Walking Lunges
Walking lunges are an excellent place to start, to warm up your body and prepare it for the rigorous exercises that will follow. Start by standing upright. Take a step forward, then sink into a lunge. Make sure that the knee of the leg you are lunging on is touching the floor lightly. Then move forward, switching legs so that the leg you were lunging on goes to the front, and the opposite leg is at the back. Do this continuously for 100 meters.
Jump Squats
Squats are undoubtedly one of the best exercises for building leg power. Couple them up with a jump and you have an activity whose power is unrivaled. To perform these exercises, stand tall and put your hands behind your head. While pushing your hips back, go down into a squat position. Hold the position for a heartbeat, then jump with all your might as high as you can. Land softly to avoid hurting your knees. Repeat this motion 20 times.
Max Sprint
A power sprint is the last part of the workout. It is perfect for building resistance and speed as well. As you run, keep a high speed and lift your legs and knees as high as you can. Make sure that your arms are also up, and keep the right running form. Let nothing inhibit your running speed; go at full throttle. Run for 100 meters, then revert to the lunges.
Conclusion
This workout is undoubtedly highly intense, but it is also gratifying. Be sure to stretch out after your workout, and watch out not to injure your shins or other muscles. Remember to be mindful as you exercise to enjoy all the benefits that the routine has to offer.
