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You can get beautiful legs without an expensive gym membership. In fact, with this program, you will have legs that are built for “go” as well as “show.” This circuit was developed by sports performance coach Vern Gambetta. It was developed to provide power endurance and general physical preparation for athletes to get them ready for heavy weights and plyometrics.
Too many people make the mistake of piling strength on dysfunction. People start with weights or, even worse, weight machines, before they learn to move their bodies efficiently. This sets up bad motor patterns and lays the foundation for injury. Do this workout twice a week and let me know if you miss the musclebound trainers at the local “globogym.” Remember, no weights required.
The Workout:
Squats – 20 reps
Lunges – 10 reps each leg
Step-ups (to 12-14in. step) – 10 reps each leg
Jump Squats (hands on hips) – 10 reps
Try to do one rep per second. The goal is to eventually do five of these circuits without stopping between either the exercises or the circuits. At the beginning, you may need to halve the reps, rest about thirty seconds between exercises, or rest about a minute between circuits. Any of these will change the intensity.
Stay tuned. We’ll be putting up videos on proper squat and lunge form. Drop us a line with any questions or comments. We can’t wait to see you in shorts this summer!
