You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.

I am consistently blown away by the lack of leg training in the gym these days.  Maybe I never noticed this when I first began my fitness journey in 1999, but I am now very aware of how people infrequently train their legs.  And, it’s abundantly obvious when I don’t hit my legs consistently when I look down and notice that I have toothpicks growing from my feet and chick wing-sized thighs to match.  Wow!  If I take a week off, my body punishes me with sights like this so I stay on track and hit my legs with perfectly periodized programming.

Why hit the legs you ask?  Because it is what supports the rest of your body.  Without the good, strong foundation upholding your upper body, then the rest of your training is a true waste of time.  It’s like having donut spare tires on an Escalade.  No good!  Stop fooling yourselves, guys.  You can only cover up those chicken legs so much with baggy sweat pants and loose fitting jeans before someone figures you out.  And, ladies, it’s one thing to be skinny, but it’s a completely different thing to look like you survived the holocaust.

Squat, damn it!  That’s what ya gotta do!  So let’s get your pumps primed and your body ready for what I’m going to throw at it in the coming weeks.  Here we go:

Warm-up on Treadmill
10 minutes at brisk pace
Increase Heart rate to 110 – 120bpm
No rest
Exercise
Sets/Repetitions
Active rest
Bodyweight Squats
3/35
Calf Raises x35
Forward Lunges
3/35 each leg
Stagger Stance Calf Raise x35 each side
Sumo Squats
3/35
Plank Hold for 1 minute
Step-ups
3/35 each leg
Dynamic Floor Bridge x35
Wall Chair w/ Toes Lifted
3/1 minute hold
Skip Rope for 1 minute

Let’s see how you do in this workout.  It’s a bit different from your normal routine, but it will build good quality muscle, strength, endurance and if performed at a decent pace, cardio.  Stay tuned, because next week I will deliver the second in this four part series.
Train your legs!  Seriously, this is an overlooked and underappreciated area of weight training.  You are standing on a gold mine, so why not tap into your strength and gain some incredible fitness in the process.