Your legs are a big, complex powerhouse of muscle. Couple up a routine that targets the area with a cardio component and you've got a serious feat on your hands. You can expect to sweat like hell and learn to love every second of your rest periods. Will Lanier, a CF-L1 coach provided us with a high intensity lower body workout that will test just how much of a man you really are.

What is Tabata training? "

Tabata falls under the category of high intensity training or high intensity interval training. Any exercise can be incorporated into Tabata training (air squats, push-ups and pull-ups are the most popular). The basic outline of the Tabata training method is: 20 seconds of intense training (max effort/max reps) with 10 seconds of rest for a total of 8 sessions or rounds," Lanier says.

Tabata Lower Body Workout Routine

Exercise One: 250 Single-Unders OR 100 Double-Unders [Jump Rope]
Exercise Two: Tabata Squats As many reps as possible in 20 seconds, 10 seconds rest, repeat 7 more rounds.
Exercise Three: 250 Single-Unders OR 100 Double-Unders [Jump Rope]
Exercise Four: Tabata Walking Lunges As many reps as possible in 20 seconds, 10 seconds rest, repeat 7 more rounds.
Exercise Five: 250 Single-Unders OR 100 Double-Unders [Jump Rope]

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