You don't have to be a fitness fanatic to have great legs of steel. You just have to possess a little determination and about 20 extra minutes several days per week. Read more to learn how you can get legs of steel.
Instructions
of Steel
1. Run uphill or train on a high incline treadmill three to five days per week. Schedule three to five sessions per week, training a minimum of 20 to 60 minutes per session for optimum results.
2. Perform squats using a three-set, 5-to-15 repetition regimen. Spread feet shoulder length across. Extend arms forward or place on hips. Lower body and bend legs in a 90-degree sitting position. Hold for 20 seconds. Focus lower body stength to sustain the difficult position. Rise to full standing position. Repeat 15 times.
3. Lie on the floor sideways. Support your head using the arm that is positioned slightly under the body. Allow arm facing upward to support the overall balance of the body. In a singular motion, extend top leg toward the sky, then swiftly lower. Allow the leg to hover about one inch above the bottom leg. Repeat 15 extentions. Flip the body to the opposite side and begin exercising the dormant leg. Complete five sets of 10 extensions per leg.
4. Stand with legs together. Lower body as if about to sit in an imaginary chair. Keep legs and knees locked together. Lower body 6 to 12 inches, then return to a standing position. Remember to come to a standing position with your legs together and your knees still slightly bend. Arms should swing to propel each movement. Lower body again and repeat accordingly. Tighten thigh muscles with each extension.
5. Take a spinning class at your local gym. In a sitting position, start with a three-minute warm up to loosen the body and increase the heart rate. Increase intensity of workout to level seven or eight (if maximum level is 20). Cycle for 20 minutes. Rehydrate with water. Next, increase intensity of work out to level ten. Cycle for 20 minutes. Alternately, you can begin a "random moutain trail" course in place of the level ten work out. Cycle for twenty minutes.
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