You probably want your leg-training sessions to be over with as quickly as possible. In this no-frills workout, the exercises go from most demanding on your nervous system to least, enhancing your power and leg strength before torching your quads with a classic squat.
1) Medicine Ball Squat Jump
Sets: 5 Reps: 3
Hold a heavy medicine ball with both hands and stand with feet at shoulder width. Squat down until your thighs are parallel to the floor, then jump up.
2) High-Box Stepup
Sets: 3 Reps: 6
Stand at a box or step that puts your left thigh above hip level. Hold dumbbells and drive your heel into the box to step up. Let the other leg hang.
3) Front Squat
Sets: 2 Reps: 8
Start with the barbell on the supports of a power rack at shoulder height. Grab the bar overhand and raise your elbows—the bar will rest on your fingers. Squat low.