Workout Routines

Today's Workout 106: The circuit to build monster power in your abs and legs

Use a Swiss ball and a set of dumbbells to develop strength in your core, quads, and hamstrings.

Man Does Swiss Ball Plank Circle Exercise
Duration 30-45
Exercises 4
Equipment Yes

Sure, you may have a set of shredded quads or even a ripped six-pack, but do you have the hardcore muscle strength in those areas that goes well beyond aesthetics?

This four-move circuit, which can be completed in just 30 minutes, is the ultimate test of power in your quads, hamstrings, and abs. And if you find your ability to apply explosive force lacking, just incoporate this workout into your weekly routine until you start seeing results.

Directions

You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for four to six rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more abs and legs work:

Check out our favorite legs and abs workout for training partners, our 30 best abs exercises of all time, and our 20-minute workout routine to get hard "core" abs.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Today's Workout 106 The circuit to build monster power in your abs and legs (do 4-6 rounds)

Exercise 1.

Swiss Ball Wipers You'll need: Swiss Ball How to
How To Do A Swiss Ball Wiper thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2A.

Dumbbell Front Squat You'll need: Dumbbells How to
Dumbbell Front Squat thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2B.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
-- sets
10 (each side) reps
0 sec. rest
Do a reverse lunge on each side after each front squat rep.

Exercise 3.

Swiss Ball Plank Circle You'll need: Swiss Ball How to
Swiss Ball Plank Circle thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
10 reps
30-60 sec. rest
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