Exercises

The Exercises

Here are the exercises that you can do at home and achieve excellent results. Many of these I used on a regular basis during my kung fu and soccer days.

Make sure you perfrom a thorough warm up of light cardio and stretching before working out your legs.

The Jumping Squat

Muscles targetted - glutes, hamstrings, quadriceps, calves, lower abs

This exercise is both cardio and muscle building and will blast your fitness like no other exercise on Earth. You will be sore, tired, puffed and very weak after a sessions of these.

The upside is that they bring you excellent results. You will notice better shaped legs and considerable weight loss as well as feeling stronger and more powerful in your whole lower body.

How to -

The exercise is simple. Start in a squatting position with one foot in front of the other. Spring into the air as high as you can and whilst in the air swap feet so that the other one is in front. As your feet touch the ground you squat down again and spring up straight away without any break. Do this until you can do no more!

Step Ups

Muscles targeted - glutes, quadriceps

The step up is another exercise that can be done according to your own fitness and strength levels.

How to -

Stand in front of a bench press or a very stable table that is a bit higher than your knees. Holding a pair of dumb bells or with a bar bell on your shoulders or with no weight at all step up on to the table and then step back down carefully.

Repeat this again with the other foot.

Walking Lunge

Muscles targetted - glutes, quadripces, hamstrings

I used to spend whole workouts walking across my backyard with a weight on my shoulder doing the walking lunge. I have even heard stories of bodybuilders who do this exercise until they vomit! I do not advise this at all but it shows how intense it can be.

How to -

Holding some heavy weights or with a bar bell on your shoulders take a step forward and lunge down until your back leg’s knee almost...