“This workout should only take 10 to 20 minutes to complete, but it’s something that your legs won’t forget for days,” says Bobby Maximus, author of The Maximus Body, which is designed to help you become the fittest guy in your gym.All you need to make your legs scream is a plyo box, two dumbbells, and a 9-kilo medicine ball. The burn from doing 300 total reps is real, but you’ll see some major gains by adding it into your regular routine.
1. Box jumps: Jump up and step down 100 times. To make these a bit easier, make sure you swing your arms as you jump up onto the box for more height.
2. Dumbbell front squat push press: Hold one dumbbell in each hand over your shoulders, squat, then use the momentum as you come up from your squat to press the dumbbells up above your head. Repeat for 100 reps.