You don’t need a barbell to blow up your legs. Armed with just your bodyweight and primed by a lung-searing number of reps every sixty seconds, you can guarantee a lower-body burn more potent than your average ‘five sets by 8-12’ lacklustre back squats.
You’re going to be working in an ‘EMOM’ format (every minute on the minute), completing all 30 reps and then resting for the remainder of the minute. Continue in this fashion until you can no longer fit the prescribed reps into sixty seconds… or you give up. Either way, you’re going to find your limits with this one. And there, on the edge of your maximum effort, lies the home-made gains you’re after.
1) Burpee x 5
Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)
2) Split Squat Jump x 10
Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep.
3) Prisoner squat x 15
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.
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