Want stronger, not bigger legs?

I put together a few workouts that will get your legs stronger, not bigger. Each workout focuses on the muscle fiber types that you have and works all of them. You have two fiber types; one that exhibits short-term high intensity work and the other for long-term sustainable work.

These 3 guided workout will work both of them as well as giving you a great sweat!

Here are the workouts below and I suggest you start with the first regardless of your fitness level.

#1 - Beginner
This fun beginner leg workout will leave you craving to work up to the advance series.  Lay out a yoga mat or start on a softer surface on your back.  Plant your feet down and bridge your hips up and down for a rep.  Then roll back and forth till you come up to your knees.  From here push your bodyweight back and up to stand.  (This is the first part of the video below)  From the top slowing squat all the way down and arrive back to your knee, roll back and plant your feet down to starting position.

3 sets of 20 reps with 60 secs rest should be all you need to kickstart this program

#2 - Intermediate
Start off with your right leg taking a forward lunge, side lunge, then reverse lunge. Circling the clock continue with your left leg reverse lunge, side lunge, then forward lunge. After your 6-lunge clock move onto 10 single leg deadlifts with your right then left leg. Rounding off your set end with 10 squats touching fingertips to the ground. All of this is one set and here's the workout.

1 set of leg complex - 30secs rest
2 sets - 45secs rest
3 sets - 60secs rest
2 sets - 30 secs rest
1 final set

You can always advance this workout by adding weights or jump squats over regular squats.

#3 - Advanced
Start down on your knees and imagine you are swinging a kettlebell. Pop your hips up to raise upward and land in a deep squat. From here take a high jump upward and land in another deep squat. Place your hands down and kicks your legs back. Bend your knees and drop your weight to knees as where you started.

Do this repeatedly as a countdown workout starting with 10.

10 - rest 100secs
9 - rest 90secs
8 - rest 80secs
7 - rest 70secs
6 - rest 60secs
5 - rest 50secs
4 - rest 40secs
3 - rest 30secs
2 - rest 20secs
1 and done

If you really want a challenge...
On the even numbered rounds land from your knees in a split squat, jump high from there and land with the other leg in front. Alternate the front leg each time for the even rounds.
You can add a push-up too :)

Row, Row, Row your weight

Did you know rowing is easier for bigger people?
-I know it sounds counterintuitive, but let me explain. First off the taller and longer you are, the better levers your hips are. The more space between your hips and ankles means that you can create force over a lager distance. Secondly, if you weight more you thusly have more mass. The greater mass sliding on the rowing seat means the great force you can produce. Usually heavier people are more challenged to perform cardiovascular movement. Not here!

Here's a few tips on rowing...
1. It's ALL LEGS!
It's actually 60% legs, 20% core, 20% arms. However, if you focus on all legs, your core and arms will naturally moe through the movement.
2. 1:2 Cadence
Try counting to yourself the next time you row. On the way back count 1, then 1,2 on the way back in. This will allow you to get maximal power and efficiency while giving you body ample rest for the next pull.
3. LCA-ACL
No that's not something in your knee. This means on your pull (Legs-Core-Arms) and when arriving back (Arms-Core-Legs)
4. Pull the stick to your sternum
This technique will allow your arms to allow clear your legs and won't till your shoulders. Some people may pull with elbows close, some wide, and some in-between. Just try it and figure out what works the best for you.


Here's a great link of rowing form and technique from Concept 2. They are one of the leaders in indoor rowing.