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fast workouts

Dirty 30: Twigs To Tree Trunk Legs

The last few posts we talked about quick workouts: 30-minute fast-moving workouts to blast a body part in minimal time.

The feedback back has been an uproariously positive both here and on Facebookso thanks for being awesome. In case you haven’t been hangin’ around you can see yesterdays workout right here. >> 30 Minute Back Blitz <<

30 minutes is plenty of time to promote explosive growth and shred body fat: Especially when you’re blasting squats, jumps, and lunges.

Bach Performance Twigs to Tree Trunk Legs
PhotoCredit: www.niashanks.com/2011/08/train-like-a-girl-weekend-recap/

A balanced physique goes a long way towards a completely awesome body, and no area of the body is consistently neglected like the legs.

Guys with athletic and muscular legs…ergh butts grab the attention of females because a well-developed lower body screams power, confidence, and athleticism.

Similiarily, ladies with toned and shapely legs are the ultimate display of feminine strength and beauty.

This lower body blitz consists of compound exercises combined in super-sets to build strength, muscle, and burn fat. No leg extensions here! You’ll go from Twigs to Tree Trunks in less time than it takes driving to the gym.

This workout utilizes a highly effective strategy known as the contrast method. The contrast method combines heavy loaded exercises with explosive exercises performed in pairs. The contrast method utilizes the phenomena of PAP, which improves motor-unit recruitment and stimulates more muscle fibers.

30 Minute Muscle Building Tree Trunks Workout
http://www.flickr.com/photos/gregorwinter/8364765619/

Exercises:

Superset 1:

Barbell Front Squat: Squats are a staple in great workouts. Front squats challenge the glutes, quads, hamstrings, and core to maintain position while taking stress off of the spine when compared to the back-squat.

Box Jumps: Combining this body-weight jump directly after a high-intensity strength exercise engages the muscles of the legs and train explosive power. Perform three sets of 10 reps directly after sets on the front squat. Be conservative with your box height and focus on landing in solid, stable position.

Superset 2:

Back Squats:Back squats place a greater emphasis on the hamstrings and glutes than the front squat. Perform one set of 10-15 reps with the heaviest weight you can handle, this should be NEAR failure.

Body weight jump squats: Immediately following your set of squats perform 1 all-out set of jump squats for 60 seconds. Rest one or two minutes and proceed to the next superset.

Superset 3:

Dumbbell Romanian Deadlifts: This hip-dominant lower body exercise blasts the hamstrings, glutes, and lower back. Perform three sets of eight, moving immediately to the next exercise between sets.

DB Calf Raise: Holding the same dumbbells from the Romanian deadlift immediately proceed to knock out 20 calf-blasting raises. Perform each rep slowly and deliberately rather than bouncing.

Alternating jump lunges: Using your bodyweight assume a lunge position and proceed to perform 20 jumping lunges, 10 on each leg. Stabilize your body between each jump.

This combination of heavy compound exercises, jumps, and varying rep ranges blasts the legs and promotes powerful training response in 30 short minutes.

 The Workout: Twigs to Tree Trunk Legs

1a. Barbell Front Squat 3×5 Rest 0

1b. Box Squat Jumps x8 Rest 60 Seconds

2a. Back Squats 1×10-15+ Rest 0

2b. BW Jump Squats x60-120 seconds

3a. DB RDL 3×8-10 Rest 0

3b. DB Calf Raises3x20 Rest 0

3c. Alternating Jump Lunges 3×20 Rest 1 minute

There you have it: A quick lower session to build powerful, dense legs and develop a fully rounded physique.

72 Hours and Counting

If you’re looking to build muscle, shred some fat, and build a healthy lifestyle I’m opening up my coaching program for a few lucky clients. I want to help you. 

Personal Training, build muscle,shred fat
http://www.flickr.com/photos/walkadog/3206541859/

Apply for the Coaching program today, as the I’m having a short-term Holiday Sale! This rate is normally top-secret and reserved for a few close friends and family, so take advantage before it goes away.  You can check it out here.

What is your go-to legs exercise? Better yet, how to you speed up workouts when short on time? 

photo credit: Gregor Winter via photopin cc

photo credit: Beverly & Pack via photopin cc

Strong. Shredded. Athletic.

-Eric

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