Everyone wants killer legs but very few people have them. With the right workout and a good eating plan anyone can have great legs. Remember, that you must shock the muscle into changing.
While training intensely is really the only way to get a top-notch physique, you don’t always have to spend an hour and a half at the gym. You can plow through the following routine in 15-20 minutes (not counting a solid warm-up and post-workout stretch, of course). Don’t get us wrong — you’ll still spend the next few days opting for the elevator instead of the stairs. But at least you’ll get home in time for Wheel of Fortune. You’ll run the gamut of muscle fiber recruitment with this.
The explosive nature of plyometric jumps — a into a jump straight up — allow you to tax your fast-twitch muscle fibers. They require a great deal of energy and control, which is why they come first in the routine . From there you move to the king (or queen) of lifts — the barbell squat. This traditional exercisenot only chisels your quads, glutes and hams but also calls your abs and obliques into play. After each set of barbell squats, you’ll take your muscles to complete exhaustion by immediately performing squats to failure using only your bodyweight. You’ll finish the day with wall squats (wall sits), holding the bottom portion of a squat as long as you can. This final isometric burn taps into any muscle fibers you may have missed with the first two exercises.
Follow each set with bodyweight squats to failure. Rest 2-3 minutes between sets.
^ Descend into the bottom portion of the squat with your back and hips against a wall — thighs parallel to the floor — and hold it as long as you can. Shoot for 30-60 seconds (source)
This is an excellent workout for any body type and any fitness level. Anyone can spend 10-15 minutes improving their body. Stay positive and stay persistent to see your true potential!