If you need a good leg workout without using weights, try this routine below. Each exercise should be performed for 4 sets of 20 repetitions. Only rest 30 seconds between sets for the best results.
1.) CARDIOVASCULAR-TREADMILL
Notes:
Warm up for 5 minutes by walking 3.4 MPH. After 5 minutes, jog at 4.7 MPH for the remainder of the time. If you become fatigued, decrease your speed and walk for 2 minutes. After 2 minutes, increase speed to a slow jog. Repeat as required.
2.) DUCK SQUATS
Starting Position:
Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold both hands in front of your body.
Action:
INHALE: Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair.
EXHALE: Squeeze glutes as you straighten legs to starting position to complete one rep. Special Instructions Keep abs contracted. Make sure knees to not pass the line of the toes.
HOW MANY: 4 SETS OF 20
REST: 30 SECONDS IN BETWEEN SETS
3.) CALF RAISES
Tips: Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch.
HOW MANY: 4 SETS OF 20
REST: 30 SECONDS IN BETWEEN SETS
4.) SQUAT JUMPS
Primary Muscle Group: Plyometrics - Lower Body
Muscle Groups Worked in This Exercise: Quadriceps and Hamstrings
Preparation: Stand with feet shoulder width apart and your trunk flexed forward slightly with your back straight in a neutral position. Arms should be in the ready position with elbows flexed at about ninety degrees. Your lower body should be positioned with your thighs parallel to the ground.
Execution: Explode vertically and drive your arms upward. Land on both feet and quickly repeat. Prior to takeoff, extend the ankles to their maximum range to ensure proper mechanics.
HOW MANY: 4 SETS OF 20
REST: 30 SECONDS IN BETWEEN SETS