YOUR LEG DAY doesn’t need heavy weights or a long list of exercises to push you to your limits. If you have a smart combination of movements and a tight rep structure, you can get a great workout in less time than you might typically spend on one series of sets.
That’s exactly what you’re getting with this simple but incredibly challenging leg day finisher from the new MH Military Muscle program, available for MH MVP Premium members on All Out Studio. Program creator Erik Bartell, ACE, a trainer and former Army officer, designed the entire series to push you to your limits physically and mentally using all-in effort for the 20-minute sessions.
You’ll only need to do two exercises for this bodyweight quad-focused workout—but you’ll need great form and focus to make the quick-hitting series worth your while. Grab a weight bench or stable platform, a timer, and get ready to pile on the reps.
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The Bodyweight Quad Crusher Workout
Directions: Perform the Bulgarian split squats on one leg for 45 seconds, then immediately switch to the other for another 45 seconds. After that, immediately move to the elevator squats for 45 seconds. That’s one round. Immediately begin the next round. Perform three total rounds.
Bulgarian Split Squat
45 seconds per side
How to Do It:
- Start on the floor in front of the bench (or whatever stable platform you have on hand).
- Place one foot up onto the bench, then get into a position where your front foot is planted on the floor with a vertical shin (in relation to the ground). Your thigh should be parallel to the ground, forming a 90 degree angle at the knee.
- Tighten your core and drive your ribcage in. Keep your neck neutral, looking straight ahead. Squeeze your shoulder blades to create tension.
- Stand up, hinging forward slightly to avoid overextending your back.
- Lower yourself down, working to keep your shin in that vertical position. Don’t allow your back knee to hit the ground; stop an inch from the floor if you can.
- Squeeze your