This is a fantastic leg workout – specifically the quads and targeting that nice outer sweep of that muscle, which gives such great shape to the legs. This workout can be done anywhere with only a 2 x 4 (or rock), dumbells, medicine balls (used here), rocks, or kettlebells. There’s a fun chest exercise in the middle to stir things up.
Remember to warm up really well first – at least 10 minutes of easy movement, like a brisk walk or some easy calisthenics.
Perform these 4 moves with precision: a tight core, attention to alignment and move with awareness. David shows you how in these videos. Do each exercise for reps listed, and go through the sequence 3 to 4 times.
FRONT TO BACK LUNGES – with an overhead press and a bicep curl. Step to the front in a full lunge with an overhead press, lift back into a knee lift, and come back into reverse lunge w/ bicep curl. Tight core for balance. Do 8 reps on one side before switching sides.
PUSH UP THROW AWAYS – do this off a bench, table, rock, steady fit ball, floor, whatever! Clap 3 times before coming into your next pushup – coming down to your chest before explosively pushing out again.
SKATER LUNGES WITH PLYO JUMPS – do 4 perfectly formed skaters (side lunges with a flat back) and then 10 quick plyo jumps before the next set of 4 skater. Repeat 4 times for the set – so for each set you’ll do 10 plyo jumps 4 times (that’s 40 plyo’s per set).
QUAD SQUATS – feet together with heels elevated about 2 inches – David is doing that here with a rock. A 2×4 works perfectly for more stability. Use a heavy kettlebell or dumbells on the shoulders or at the chest. Come low and drive up with the hips – do it 10 times for the set.
Jayne Ottman
July 19, 2011
This is great David…and I love the fact I can do this in my backyard enjoying the Tetons. I simply love leg work. Nice break in the middle. Is the river still as high as ever up there?
David Cohen
July 19, 2011
Glad you like it! I love this one too since you barely need anything to do it – it could easily be adapted for cavemen/cavewomen by holding onto rocks instead of medicine balls or kettlebells.
The river IS dropping although slow and steady is the pace.
Badmoon
July 20, 2011
David…tryed this yesterday. Went through all 4 of the exercises without a break; rested 60 sec.; repeated the series 4x. Enjoyed each exercise. Used a kettle bell and dumbells since they were available. This will be a great one for travel even without the weights. Like you suggested , rocks are always an option. Oh…to my surprise my thighs are a bit sore today. Love it when that happens!!! Thanks David!!!