Our latest bodybuilding session was all about T-shirt muscle. But today we’re targeting every muscle south of your pecs for a metabolism boosting, leg swelling strength session that will build a set of to stack your upper body pump on top of.
You’re going to be working in a ‘chipper’ format, working your way through all reps of each movement, resting only as necessary to keep form sharp. Once you’ve completed all prescribed reps of an exercise, move directly onto the next.
“These are big, big movements, so caning your way through them in the hopes of ‘making it harder’ is silly,” says Men’s Health fitness editor Andrew Tracey. Just work your way through with the minimum rest, ensuring that each and every rep is top notch. That will be enough, trust me!”
1) Box Jump x 60
We’re going to get off to an explosive start to prime the body to fire on all cylinders. Stand in front of a box, with your feet hip-width apart (A). Jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact (B). Once at the top, stand up fully by extending your knees and hips. Step backward off the box, one foot at a time.
*If you don’t have a box or a surface to jump to, sub in explosive squat jumps
2) Reverse Lunges x 70
After your final step off of the box, grab a pair of dumbbells or kettlebells, stand tall and take a breath (A). This time, take a long step backward with one leg, bending your front knee until your back knee touches the ground (B). Now, stand back up explosively, pause, then repeat with your other leg.
3) Goblet Squat x 80
Hold your kettlebell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.
4) Kettlebell swing x 90
Holding the kettlebell between your legs, initiate the movement by hinging your hips back like you’re trying to push a door open with your glutes. swinging the weight back (A), before driving your hips forward explosively to lift the kettlebell to shoulder height, bracing your core ( B). Let the momentum bring you straight back down into the next rep.
*Don’t have a kettlebell? Sub in a dumbbell deadlift.
5) Prisoner squat x 100
Stand with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat. Your challenge? Get through the final 100 reps unbroken. Then sit down for a while.
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