Skipping leg day is real. And if you never do leg exercises, you risk building a physique that resembles an upside-down pyramid. Even worse: you miss a chance to send your body into fat-blasting overdrive. Leg workouts incinerate calories and push your central nervous system to release Hulk-level muscle-building hormones.
So, yeah: focus on your legs. But that doesn’t mean you have to do a bodybuilder slog of squats, deadlifts and sheer pain. Heck, you don’t even have to pick up a barbell. Certified strength and conditioning coach David Otey, has a one-hour lower-body blitz that’ll turn your legs into the fitness engine they’re supposed to be.
DIRECTIONS:
Do this workout twice a week, resting 2 days between each session. On 1 off day, do 4 sets of 10 pushups and 15 close-grip pushups. On the other, do 4 sets of 10 barbell rows and 10 hammer curls. Rest all other days.
THE WARMUP
Start by foam-rolling your feet, calves, quads, hamstrings and glutes, then do this circuit. Do 3 rounds, resting as needed between moves.
1 Mountain Climber Get in pushup position. Keeping your back flat, drive your left knee to your chest. Quickly return to start, then drive your right knee to your chest. That’s 1 rep; do 25.
2 Plank Set up in pushup position with your forearms on the floor, elbows directly below shoulders, core tight. Hold for 30 seconds.
This story is from the April 2020 edition of Men's Health South Africa.
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This story is from the April 2020 edition of Men's Health South Africa.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
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