This brutal circuit will bulk up your, ahem, upper-leg strength and leave your flab behind
By Mens Health
Since most people hate leg day, they're destined to spend it arsing around. Our advice: embrace it (literally). This workout from PT Phil Sims targets yours glutes, hips and even abs to carve you a seriously strong core and behind. Plus, the fast-paced legwork will raise your metabolism and give you a fat-burning boost that’s anything but a bummer.
1
Side jackknife
Sets: 3
Reps: 10 each side
Rest: 0
Lie on your side with your right leg on top of your left. Put your right hand behind your head, elbow flared out, and the other on the floor in front of you for balance. Contract your obliques to bring your right leg and elbow together, then slowly lower. Perform all your reps on one side before swapping.
2
Single leg glute raise
Sets: 3
Reps: 10 each side
Rest: 0
Lie on the floor with your feet flat and knees bent. Lift one leg off the floor and raise your knee towards your chest. Push through the heel of the foot still on the floor to lift your hips as far as you can while keeping your back straight. Return to the start position under control.
3
Mountain climber
Sets: 3
Reps: 20 reps
Rest: 0
Set up on the floor as though in a sprinter's blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat for the prescribed reps.
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4
Squat jump
Sets: 3
Reps: 20 reps
Rest: 0
Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump, and go straight into the next squat.
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