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SPEED IS KING IN THIS ULTRA-FAST
thigh blaster. And instead
of wimping out on machines to rip through your legs in a hurry, you
get the benefits of the best two exercises ever invented: squats and
deadlifts. No, this isn’t easy, but there’s no doubt it’ll get you
results.
>> Set up for both exercises
in the first compound set before beginning. This means having the
step-up box and dumbbells next to the squat rack before you start
your squats. (On the second compound set, you need nothing except
your own body for the mountain climbers, so any potential equipment
problems are eliminated.)
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#2 |
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EXERCISE |
SETS
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REPS
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Walk/Jog 3 minutes on treadmill |
Barbell Squat
(compound set with)
DB Step-Up |
3
3
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12, 10, 8
10 per leg
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Traditional Deadlift
(compound set with)
Mountain Climber |
3
3 |
12, 10,
8
30-60
seconds |
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DUMBBELL STEP-UP
START: Place a knee-high
step in front of you and grasp a dumbbell in each hand.
Stand with your feet in a comfortable shoulder-width stance.
MOVE: Step forward
with one leg onto the step and drive through that thigh to
bring your body upward. Bring the trailing leg to the top of
the step and stand on the box, then step back with the
opposite leg to the floor and lower yourself. Be sure to
keep your lower back in its natural arch and your upper body
upright through the whole movement. (If you prefer, instead
of alternating legs, you can complete all reps for one leg,
then do all your reps for the other — in this case, your
working leg steps onto the bench and also steps back to the
floor.)
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BARBELL
SQUAT
START:
Step under the bar in a shoulder-width stance, and keep your
elbows back to form a ridge along your upper back where the
bar can sit.
MOVE: Keeping your
head up and your body tensed, bend at the knees and let your
glutes track backward to lower yourself. At the point where
your thighs are parallel to the floor, reverse direction,
driving up forcefully through your heels to a standing
position.
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TRADITIONAL
DEADLIFT
START: The
deadlift is often thought of as a back exercise — and it is, but
it’s also an incredible leg builder, as you’re essentially dropping
into a squat in the bottom position. Grasp a barbell with a mixed
grip (one palm forward, one back — this helps you maintain your grip
on the barbell during the exercise). Bend deeply at your knees, look
up and make sure you maintain the natural curve in your lower spine.
(In fact, the minute you start losing control over your lower back
and round forward, stop the set!)
MOVE: Keep your abs pulled in
tight and tense your entire body, then drive through your heels to
straighten your knees and bring your hips forward until you are in a
standing position. Once standing, bring your shoulders back slightly
and pause. Lower the barbell along the same path (close to your body
all the way down) to the floor. Touch the plates lightly to the
floor and begin your next rep. As a final note, don’t make the
common mistake of using too much lower back; bend deeply at the
knees on each rep, and, as mentioned above, keep your lower spine
arched.
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MOUNTAIN
CLIMBER
START: Get
into a push-up position, placing both hands about shoulder-width
apart on the floor and set your feet so you’re on your toes.
MOVE: Without moving your
hands, bring one leg forward, then start alternating your foot
position, pushing up off the floor with your feet and switching foot
position, one forward, one back, as quickly as you can for the
prescribed time.
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Source:
One of the
magazines of
MUSCLE &
FITNESS
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