I suggest a warm up of at least 5 minutes - focusing on getting the blood flowing through the legs. I also suggest stretching thouroughly before you begin. It is important that you keep moving throughout this workout!

(1) Lunge warm-up - no weights are used. Do 2-3 sets.

Walking lunges - 10 each leg (no rest)

Walking lunge with a forward kick - 10 each leg (no rest)

Walking lunge with a backward kick - 10 each leg (no rest)

Reverse lunge - 10 each leg (30 seconds rest)

(2) 3 sets of the following giant set, with 2 minutes of rest in between. Note: You must take no more than 10 seconds to get STARTED on the next exercise in the giant set - you might even be running from one to the next, and all exercises should be fast and continuous - NO stopping at the top to rest the legs - but of course in control as well!

Leg Press 20 reps

Leg Extension 20 reps - pause at the top

Squats (I use a Smith machine) 20 reps - as deep as you can go

This should give you an immense burn - not a pump - in your quads.

(3) 3 sets of the following Superset:

Leg Curls (preferably standing) 15 reps - squeeze at top

Stiff legged dead lifts using dumbells 15 reps - SLOW

(4) One-legged squats:

Stand facing away from the side of a bench, and put your right foot directly in front of your left (heel to toe). Do not put any weight on your left foot, as you squat down until you hit the bench and push back up - no resting at the bottom! As you progress, also try this with your foot off the ground, and later, add some weight! Do 3 sets of 10 each leg.

(5) Calf raises of your choice, 3 x 15

Personally, I follow this workout with at least 30 minutes of fast walking on a treadmill, or if I feel up to it, interval running.

Try it out - good luck! I'd love to hear feedback!

Ingrid Marcum
Strength and conditioning coach
College of William and Mary

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