Lower Body Workout

I do three sets:
- 10 to 12 reps of 50% max
- 10 reps of 75% max
- As heavy as can be repped 8-10 times with decent form

How To:
Rest a barbell across your upper back and grip the bar wide. Your feet should be a little wider than shoulder-width, your toes facing slightly outward. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips back and down until they are parallel to the floor. Once you reach the bottom position, press the weight up back to the starting position.

It is very important to keep your back straight, and to not let your knees extend too far past your toes.

2. Alternating squat
Try to get three sets of 10.

How To:
Grab a pair of heavy dumbbells and hold them at your sides. Step your right foot out in front and lower your knee to the ground. Press back up to where your feet started, trying to use both legs evenly. Now lunge with the left leg.

3. Jumping Split Squat
Three sets of 10.

How To:
Grab lighter dumbbells and start with one knee touching the ground (same position as lunges). Explosively jump off the ground and switch feet in midair to land with your opposite knee down. Try to jump as high as possible, but remain in control.

4. Goblet Squat
Two sets of 10

How To:
Grab yourself a single heavy dumbbell, and hold it vertically against your chest. The same squatting motion applies. Keep your feet shoulder width apart, so your elbows end up against the inside of your knees. While performing this motion, press your heels down, don't just stand up. You'll understand.

5. Single Let Squats
Do a pair of sets of 8 for each leg.

How To:
Balance with one leg on a box, and carefully lower yourself down until your heel grazes the floor. Without cheating and using the ground, raise yourself back upright.

-Depending on energy levels, a cooldown cardio session can be beneficial.

-It is very important to fuel your body and give it the materials needed to rebuild muscle tissue. Eat a mix of protein sources following this workout.

-Even if you're interested in only building huge arms, a hardcore leg workout releases many chemicals that promote all-around muscle growth.