How to Get Thor-Like (or Wonder Woman-like) Legs without Machines

Sometimes in life, you don’t have all of the resources you would like. When it comes to fitness and gyms, you may not have all the equipment you would like (or think you may need). This is actually something we’ve stumbled upon as the Boulder Rock Gym doesn’t have many (or any) machines, not counting cables. It is very tough to do a leg workout without machines because it’s difficult to isolate and work each muscle of the leg. But where there’s a will, there’s a way, and honey, we’ve got it!

All you really need is 30 minutes to 1 hour. Not bad! As you might have read in our last postwe’re not in the shape we’re used to, so this was a relatively light workout for our standards, but nonetheless, a good leg workout (without machines). Let’s get started.

1. Start with a warm up. Since this is a workout “without machines,” ignore what we did (biked), and go for a run or use a real bike. Try for 15-20 minutes of moderate intensity cardio.

2. Strength time. Get some weights, a barbell, whatever you have. You can always be flexible and substitute for what you don’t have. It’d be great to pull out a jump rope too.

Start with squats. This can be with dumbbells, barbell, or just with your body. I wanna see 10-15 reps, 3 sets. 

Chris performing proper exhalation. VERY IMPORTANT

3. We did a superset (meaning performing a squat and then, with no rest, another exercise), matching squats with jumping rope for however long the other did squats.

4. After that, we did (explosive) step-ups with weights. Get something you can step up onto, at least a foot high. You could use a bench, a chair, whatever. I used our couch the other day (oops). So basically, step onto the platform, weight in hand, and raise your other knee as you do so. Let’s go for 8-15 reps, 3 sets, reps depending on what amount of weights you use.

5. And, for a superset, we did box jumps. You can see the “box” in the left part of the picture above. Basically, do as many jumps over that as you can while the other person finishes their step ups.

6. By this point, we’re feeling pretty tired because most of our exercises have been high-intensity cardio. We move onto plie squats, which I covered here. Turn your feet out with wide horse stance, squat, turn left lunge, then turn right lunge. That’s one rep. Again, look at the other post for more details. Try to get 8-10 reps, 3 sets. 

7. Finally, we end with deadlifts. This is basically a squat, but you start at the bottom position. Keep your back straight and form pristine. 8-12 reps, 3 sets. 

And there you have it. Afterwards, we were pretty exhausted, but we did bouldering for 25 minutes anyways, making our forearms scream. You just need to push yourself to your potential, you can make something great out of any workout. And you didn’t need any machines for this great leg workout! Remember, this workout does not take long. Again, let us know if you have ANY questions, we would really love to help out.

Cheers!

10 Responses to "How to Get Thor-Like (or Wonder Woman-like) Legs without Machines"

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  1. JP

    September 24, 2012 at 9:33 am

    I am not one for machines at all. I have found tremendous progress using weights and body weight and focusing on compound movements. Heavy squats, dead lifts, weighted lunges, box jumps, cycling running etc. Ever since I started squatting three days a week about three months ago i get compliments on my legs (not usual for a guy). I think the machines can be helpful if you find a weakness you are trying to correct, but generally for overall health staying away from machines that prescribe movement pathways seems best, at least for me.

    • hungryandfit

      September 26, 2012 at 11:58 pm

      Absolutely, machines are our least favorite to do workouts of any kind

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  3. Scottish Skim

    September 27, 2012 at 3:02 pm

    I love how this is something that you could even do from home. Definitely no excuse not to work out!

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