Burn your legs

This brutal leg routine is for those of you who have solid base conditioning, a strong upper body, no knee or back problems, and no medical conditions. You must already be highly resistant to soreness from long-term, ultra-intense lower body routines.


Holding a thirty-five to forty-five-pound weight in each hand, run up an entire staircase one stair at a time, or use a short stepping stool — about twelve inches tall — and step up and down the stool very rapidly ten times with one leg, then without resting switch to the other leg. Each step-up requires the complete straightening of your leg. Rest three minutes.

Wobble surface squats

On the flat side of a “both sides up” board; or an air cushion, hold a ten to twenty-pound dumbbell in each hand, jump onto the wobbly surface, and squat to ninety degrees twenty times as quickly as you can, then jump off. Rest two minutes.

Smith machine squats

Twelve warm-up repetitions; rest a minute; twenty repetitions with weight done rapidly. Rest three minutes.

Decline leg press

Keeping your feet flat on the platform, perform 12-repetitions to at least a

Stai leggendo un'anteprima, registrati per continuare a leggere.

Altro da OnFitness

OnFitness2 min letti
The Power Of Rotating Exercises
If you have been resistance training for any period, you have eventually run into a wall in your gains. Gains in strength and mass seem to come to a halt. The question then is not, have you reach a plateau, but what to do about breaking out. There ar
OnFitness3 min lettiSelf-Improvement
Nutrition And The Athlete
When it comes to training, athletes definitely have the correct formula. Their training regimen has led to better performance in their events. And it has a lot to do with nutrition? This is an area that may be overlooked and undervalued in the compet
OnFitness3 min letti
Is Aging All In Your Genes?
Perhaps we are all genetically determined to live a certain number of years — under unspoiled conditions. But by the time we get only three-fourths there, we’ve used up all those years on contaminated tap water, overeating, food additives, etc., etc.