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Below is an awesome leg workout that you can do in under an hour in the gym while getting some incredible cardio in at the same time. This is a great workout that will work on strength, explosiveness, and power in addition to bringing great detail throughout your whole body. You really want to test yourself on this and do as much weight as possible on the squats and the lunges as you can while still maintaining perfect form (doing a full range of motion). Also, you want to do the box jumps as quickly as you possibly can, exploding up in a jump as soon as you hit the ground.
Leg Workout
Warm Up Routine:
5 Minutes Bike on Level 6, Keeping Above 90 RPM Rest 1 Minute
2 sets x 10 Reps of 24" Plyo Box Jumps- 1 Minute Rest Between Sets
2 Sets x 10 Reps of 36" Plyo Box Jumps- 1 Minute Rest Between Sets
Working Routine:
Back Squats- 10 Sets of Squats x 10 Reps- 1 Minute Rest Between Each Set
Rest 2 Minutes
Barbell Lunges- 2 Sets x 6 Reps of Each Leg- 1 Minute Rest Between Each Set
Rest 2 Minutes
3 Sets x 20 Reps of 36" Plyo Box Jumps- 1 Minute Rest Between Each Set
Cool Down Routine:
2 Sets of 10 Reps of 24" Plyo Box Jumps- 1 Minute Rest Between Each Set
5 Minutes Stationary Bike on Level 4 Keeping Above 80 RPM
Stretch Out Your Legs for 10 minutes Doing the Sit-And Reach and Quad Pulls
Leg Workout
Warm Up Routine:
5 Minutes Bike on Level 6, Keeping Above 90 RPM Rest 1 Minute
2 sets x 10 Reps of 24" Plyo Box Jumps- 1 Minute Rest Between Sets
2 Sets x 10 Reps of 36" Plyo Box Jumps- 1 Minute Rest Between Sets
Working Routine:
Back Squats- 10 Sets of Squats x 10 Reps- 1 Minute Rest Between Each Set
Rest 2 Minutes
Barbell Lunges- 2 Sets x 6 Reps of Each Leg- 1 Minute Rest Between Each Set
Rest 2 Minutes
3 Sets x 20 Reps of 36" Plyo Box Jumps- 1 Minute Rest Between Each Set
Cool Down Routine:
2 Sets of 10 Reps of 24" Plyo Box Jumps- 1 Minute Rest Between Each Set
5 Minutes Stationary Bike on Level 4 Keeping Above 80 RPM
Stretch Out Your Legs for 10 minutes Doing the Sit-And Reach and Quad Pulls