When it comes to adding strength to your legs, sometimes less is more
This bulk-building workout from personal trainer Brett Durney builds up powerful pins away from the gym, fast. It’s packed with overloading techniques to ensure that the leg muscles fatigue and trigger a growth response. Stick to the rest times religiously for maximum benefit, but be careful – this one hurts.
Circuit 1: Tri Set
Complete one set of each and then take a 2 minute rest. Repeat until you've completed four rounds total.
Squat jump
Sets: 4 / Reps: 12 / Rest:
Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump, and go straight into the next squat.
Jumping lunge
Sets: 4 / Reps: 20 / Rest:
Lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat.
Standing long jump
Sets: 4 / Reps: 10 / Rest:
Lower yourself into a squat position with your feet shoulder-width apart. Swing your arms back and use them to propel yourself forward, then bring your legs forward for additional momentum. Jump as far as you can and land on the soles of your feet.
Circuit 2: Super set
Complete one set of both exercises and then take a 1 breather. Repeat until you've completed four rounds total.
Step-ups
Sets: 4 / Reps: 10 / Rest:
Stand in front of a platform or bench. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. Repeat on the other side.
Box jump
Sets: 4 / Reps: 20 / Rest:
Set yourself a comfortable distance from the box with feet shoulder width apart. Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as softly as possible. Now step backwards off the box under control.
Finisher
1 min rest at the end of set. Repeat the circuit 4 times.
Glute bridge
Sets: 4 / Reps: 15 (per leg) / Rest: 1
Lie flat on the floor with your legs bent. Drive through your heels to push your hips upwards as far as you can go, before pausing and returning to the start position.
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