NOTE: Perform the exercises marked with letters (a, b, etc.) in succession, resting as needed between sets until you've completed one set for each in the series. Repeat until you've done all the prescribed reps.

1 Front Squat 5x5

Sets: 5 Reps: 5

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won't have trouble balancing the bar). Squat as low as you can, and then drive with your legs to return to the starting position.

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2a Dip

Sets: 4 Reps: 8-10

Find parallel dip bars and suspend yourself with straight arms above the bars. Lower your body until your upper arms are parallel to the floor.

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2b Pullup

Sets: 4 Reps: 8-10

Hang from a pullup bar with hands outside shoulder width and palms facing forward. Pull yourself up until your chin is over the bar.

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3a Incline Dumbbell Bench Press

Sets: 4 Reps: 8-10

Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead.

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3b Romanian Deadlift

Sets: 4 Reps: 8-10

Hold a barbell in front of your thighs with a shoulder-width grip. Bend your hips and then your knees while maintaining the natural arch in your lower back, and lower your torso until you feel the arch is about to be lost. Keep the bar pulled close to your body at all times.

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4 Hanging Leg Raise

Sets: 3 Reps: as many as possible

Grab onto a pullup bar and hang. Raise your legs up to your chest.

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5 Body-weight Circuit

Sets: 10 Reps: 30 seconds on/30 seconds off

Perform each of the following exercises in succession. Perform as many reps as you can for 30 seconds, then rest 30 seconds and go on to the next move. Repeat for 10 total sets.

  • Burpee
  • Situp
  • Jumping Jacks
  • Mountain Climber

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