Hard Work Generates Results

Time to challenge those legs of yours! This is a maximal workout only four exercises but you should have nothing left after doing this 5 times. Think explosive, might just come in handy… I don’t know maybe for jumping over tall obstacles!
June-23rd,-2014 (1024x746)

The Workouts

  • 1.1 | Run – 5 x 400 Meter
  • 1.2 | Dumbbell Squats – 5 x 15 Reps
  • 1.3 | Broad Jumps – 5 x 8 Reps
  • 1.4 | One legged squat – 5 x 15 Reps


Run | Standard Run, pace self set.
Dumbbell Squats | With dumbbells by your hips, start with your feet should be shoulder width apart with your toes pointed straight ahead. In one smooth motion lower your hips, your knees should not go infront of your toes. Lower yourself to 90 degrees in the knees, once at the bottom range push up through your heals to an upright position.
Broad Jumps | With your feet shoulder width apart sit down to about 90 degrees at the knees now explode forward by pushing your hips through. The goal is to jump as far as possible, be sure to use your arms to propel you forward.
One legged squat | Standing on one leg with the other infront, lower your body towards the ground, trying to get as low as you can. Push yourself back up to the starting position. Trying not to let your non-support leg touch.